52: Protein Explained: What It Is, Why Your Body Needs It, and How Much to Eat Daily

Protein is more than a fitness buzzword — it's a foundational macronutrient your body needs for repair, immunity, energy, and more. In this episode, we break down exactly what protein is, how much you actually need based on your life and goals, and the best sources to incorporate into your everyday eating.

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Transcript

Topic 1: The Point of Protein 

• Point 1: Protein is one of the three main macronutrients our body needs to grow, function, and maintain itself. You may think about a body builder or picture big muscles when you hear about protein, and while protein consumption is important for muscle growth and repair, your biceps aren’t the only thing that benefit from a diet high in protein. Your cells, hair, skin, eyes, and body organs all contain protein and rely on it to grow and develop. Your hormones and enzymes, which control body functions like metabolism, temperature regulation, and reproduction. It also plays an important role in making antibodies that protect us from illness and infections. 
• Point 2: You may have heard of amino acids before (or maybe not), but they are the building blocks of proteins. Amino acids are linked together in long chains, and these combinations are what make up proteins. There are 20 amino acids that are found in the protein that we consume through food every day, 9 of which are considered essential. This is because our bodies cannot make them, therefore, they must be provided or consumed through the foods that we eat.
• Point 3: Back to the muscles-the repair and maintenance of body tissue is the best use for protein, like muscle repair after strenuous exercise. However, the body only needs so much for this tissue maintenance and repair, so any protein that is leftover can be used for energy. Protein is not the first choice for energy fuel (that would be carbohydrates, which we will talk about in another episode) but it can be used as a back-up in case carbohydrates are not available to burn. If protein is not needed for energy, then it will be used to make fat, which then becomes part of fat cells. If someone is not consuming an adequate number of calories, the body will utilize the protein in food for energy, keeping it from being utilized for its main purpose, which is to maintain the body. A healthy, balanced diet can ensure that the body can use protein for its intended purpose and rely on carbohydrates and fat as its main source of energy. 

Topic 2: Places to Find Protein 

• Point 1: You’re probably familiar with meat being associated with protein, but there are also lots of plant-based sources that provide some of those essential amino acids we discussed earlier. Foods that contain all 9 of the essential amino acids are high quality proteins, for example: meat, fish, poultry, and eggs. Animal proteins naturally balance the essential amino acids the body needs. While plant foods can provide some amino acids, they are likely considered lower quality proteins because they don’t have the same balance of amino acids that animal proteins do. Because of this, people who consume a plant-based diet should aim to combine different types of plant foods together to get the proper balance of amino acids. 
• Point 2: When choosing quality proteins (animal), it's also important to consider the amount of fat that may accompany them. A fatty piece of steak or fried chicken with the skin may provide ample amount of protein, but these cuts of meat and preparation methods also can be a significant source of saturated fat, which is bad for your cholesterol and heart health. So, choose lean cuts of meat, poultry, and fish to get the most benefit. Dairy products and eggs are also good sources of protein, but it is best to choose low-fat or fat-free dairy products to skimp on the unnecessary extra fat. 
• Point 3: Plant-powered protein comes from legumes like dry beans, peas, peanuts, lentils and soybeans, grains, such as wheat, rye, corn, rice, oats, and barley, and nuts and seeds, such as sunflower and pumpkin seeds, pecans and walnuts. Examples of how you can combine two plant foods to create those higher quality proteins are eating rice and beans together, peanut butter and whole wheat toast, hummus (made from beans or chickpeas) and pita bread, or even a salad with chickpeas and sunflower seeds.

Topic 3: How much protein do we really need? 

• Point 1: Every person needs protein. How much will depend on a few factors: body size, activity level, and if you are pregnant or not. The recommended amount of daily protein intake is calculated by multiplying one’s weight in pounds by .36 grams. For example, a woman who is active and not pregnant or lactating that weighs 135 pounds would need 49 grams of protein a day. Again, we have talked about the importance of protein in your diet for daily function and maintenance of your cells, hormones, and tissues, so it’s essential for you to consume the recommended amount of protein daily. 
• Point 2: Our bodies do not store extra protein as body muscle (I know… sad, right?) We discussed earlier about how excess protein is either burned as energy or stored in fat cells, so consuming too much will not progress things faster like we would ideally love, such as building extra muscle or promoting faster hair growth. Too little protein can also be problematic in that your muscle tissues and body protein tissues will gradually break down and the body will not be able to function properly.
• Point 3: Pregnant and nursing women need more protein than others to promote healthy growth of the baby and to produce milk. During pregnancy, it is generally recommended to increase protein intake to between 75-100 grams to support function and growth of both mom and the baby, however individual needs may vary and should be considered by your doctor. 

Recap:

• OBJECTIVE 1: Define protein and its use in the body.  
• OBJECTIVE 2: Provide examples of foods that are good sources of protein.
• OBJECTIVE 3: Discuss protein requirements for individuals.