The Importance of Protein: Building Blocks for a Healthy Body

Protein is often referred to as the "building block" of life, and for good reason. It plays a vital role in nearly every aspect of our health and well-being. In this post, we'll explore the importance of protein, its functions in the body, and why it's essential to include an adequate amount of protein in your diet.

Understanding Protein:

Proteins are large, complex molecules made up of amino acids, which are often called the "building blocks of proteins." There are 20 different amino acids, and our bodies can create some of them, while others must come from the food we eat. These essential amino acids are crucial for maintaining health.

Functions of Protein:

Proteins serve various critical functions in the body:

1. Muscle Building and Repair: Protein is essential for the growth and repair of muscles. Athletes, fitness enthusiasts, and anyone looking to build or maintain muscle mass require adequate protein intake.

2. Enzyme Activity: Enzymes are proteins that facilitate chemical reactions in the body. Without enzymes, many essential processes, such as digestion and metabolism, would not occur efficiently.

3. Immune Support: Antibodies, which play a key role in the immune system, are made of protein. A sufficient intake of protein helps support a healthy immune response.

4. Hormone Production: Hormones like insulin and growth hormones are proteins. They regulate various bodily functions, including metabolism, growth, and mood.

5. Satiety and Weight Management: Protein can help increase feelings of fullness, which can aid in weight management by reducing overall calorie intake.

How Do You Know if You’re Eating Enough?

Protein deficiency can lead to a range of health problems, and there are several signs and symptoms that may indicate you're not getting enough protein in your diet. Here are five common signs of protein deficiency:

1. Muscle Weakness and Atrophy

2. Swelling, especially in the hands, lower legs, ankles and feet

3. Fatigue and Weakness

4. Brittle or dry Hair, Skin, and Nails

5. Slower Wound Healing or recovery

   
   

It's important to note that these symptoms can be caused by other health issues as well, so if you suspect a protein deficiency, it's essential to consult with a healthcare professional for a proper diagnosis and guidance on how to address the issue through dietary changes or supplements.

Calculate your Protein Needs:

A rule of thumb commonly seen for most adults is to aim for a minimum of 100g of protein per day, but this will vary in terms of how much fat free mass you have and how many calories you need to be eating a day in order to sustain your body’s metabolism functions. Here are some useful numbers for you:

1 gram of protein = 4 Calories

For body maintenance = aim for 15-20% of calories coming from protein

For muscle building = aim for 20-30% of calories coming from protein

For fat loss = aim for 30-40% of calories coming from protein

So if you are on a 2500 calorie diet looking to maintain your body’s muscle mass and weight

= 15% of 2000 = 300 Calories

300 Calories/ 4 Calories per gram = 75 grams of protein per day

BUT if you are on a 2500 calorie diet looking to build your body’s muscle mass

= 30% of 2000 = 600 Calories

300 Calories/ 4 Calories per gram = 150 grams of protein per day

Sources of Protein:

Protein can be found in a wide range of foods, including:

• Meat and Poultry: Chicken, turkey, beef, and pork are excellent sources of high-quality protein.

• Fish and Seafood: Fish like salmon, tuna, and trout are rich in protein and often provide essential omega-3 fatty acids.

• Dairy Products: Milk, yogurt, and cheese are protein-rich dairy options.

• Plant-Based Sources: Legumes (beans, lentils, chickpeas), tofu, tempeh, and certain grains (quinoa, amaranth) are valuable sources of plant-based protein.

• Nuts and Seeds: Almonds, peanuts, chia seeds, and hemp seeds are protein-packed choices for vegetarians and vegans.

Protein is one of the three fundamental macronutrients for a healthy diet and is essential for functions from muscle growth to immune support to hormonal health. It's important to consume an adequate amount of protein daily, and the specific amount varies based on factors like age, body system functions and activity level. Incorporating a variety of protein sources into your diet can help ensure you get a well-rounded intake of essential amino acids and speaking with healthcare providers like our naturopathic doctor can help you better assess the right amount of protein that is necessary for both sport and your overall health.

In Health and Wellness,

-NDB

Dr. Bourne (She/Her) is an Ontario registered naturopathic doctor with a focus in sports medicine and natural pain management. She believes in empowering you to have fun with your health and supports people through injury recovery, burnout and pain relief from chronic physical or mental challenges. Using lab analysis, lifestyle modifications and strategic supplement recommendations, Dr. Bourne delivers individualized care in order to reduce the use of chronic medications, decrease injury-risk and prevent acute injuries from becoming chronic problems. 

Learn more about Dr. Bourne and her Practice Here: https://www.ndbourne.com/