Just like I have my ZGYM 101 series for newcomers to fitness, I’ll also be releasing basic posts on nutrition. With so much information going out there these days, it’s important to know the basics to keep up. Not only to have a basic understanding of what everyone from trainers to nutritionists is talking about, but also to protect yourself from misinformation. There’s good and bad advice out there, and many times, people like to take advantage of your lack of knowledge. So, let’s not waste any more time and start with today’s 101 on protein!

What is Protein?

A macronutrient is a nutritional compound that the body needs in large amounts to carry out its daily functions. [1] There are three types of macronutrients that you need to remember:

• Protein
• Carbohydrates (or carbs)
• Fat

As one of the three macronutrients, protein is often referred to as the “building block” of the body. It’s so important that it can be found in every single one of our cells. [2] Protein is what gives structure and can also be found in our hair, nails, bones, cartilage, skin, muscles, and blood. [3]

But a protein isn’t just protein. Technically, protein is made up of amino acids. There are 20 different amino acids in the human body, and every protein contains some or a combination of them. Amino acids are separated into two groups: essential and non-essential.

Essential amino acids are those that our body cannot produce on its own, which is why they must be obtained through food. There are 9 total:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Non-essential amino acids, on the other hand, can be made by the body (although they’re also found in food). There are 11 total:

• Alanine
• Asparagine
• Aspartic Acid
• Cysteine
• Glutamic Acid
• Glutamine
• Glycine
• Proline
• Serine
• Tyrosine

[4] 

Protein- What Does it Do? 

Here are the functions (and benefits) of protein: 

• Growth and development (infants, children, teens)
• Builds, repairs and maintains body tissues
• Enzyme and hormone production
• Immunity (helps in the creation of antibodies that help to fight off infections)
• Healthy hair, skin, nails, joints, tendons, and ligaments (important for strength and elasticity; can be anti-aging as long as you continue to get enough throughout your life)
• Balancing pH (keeps the body from being either too acid or too alkaline)
• Fluid balance between blood and surrounding tissues
• Nutrient storage and transportation
• Increases satiety, or fullness, during meals; is the most “filling” of macronutrients
• Metabolism (protein is thermogenic, meaning that the body actually uses calories- energy- to break it down; in doing so, you get a temporary boost in your metabolism)
• Muscle, hair, and nail growth
• Exercise recovery
• Injury recovery
• Bone and muscle health (especially important for seniors!)

[5] [6]

Signs You Need More Protein

Believe it or not, there is such a thing as a protein deficiency. The medical term is Kwashiorkor, which is also referred to as “edematous malnutrition” and is an extreme form of protein deficiency. Edema or fluid retention (especially in the belly) is the top sign of Kwashiorkor, which is caused by sufficient calorie intake, but with insufficient protein consumption. Kwashiorkor cases occur in areas of famine or poor food supply.  You’re most likely not suffering from Kwashiorkor, since it’s very rare in our developed world. The telltale signs are fatty liver and a huge, swollen belly. [7] That being said, there are signs that you might not be getting enough protein in your diet, which include:

• Weak, brittle hair and nails
• Poor exercise recovery
• Trouble putting on or maintaining muscle mass
• Muscle loss
• Frequent colds, flu, or infections (due to weak immunity)
• Constantly getting bone fractures
• Stunted growth (infants, children, teens)

[8] [9]

Protein- Vegan VS Carnivore

There’s a lot of debate between meat-eaters and vegans over the quality of protein they eat. Remember, at the end of the day, your body depends on amino acids. On the one hand, vegans are right when they say they can get plenty of protein on their diet. However, what they have to remember is that the body not only needs a variety of all nine essential amino acids, it needs them in the right amounts. There’s the concept of complete and non (or incomplete) proteins on a vegan diet, which is something that needs to be carefully planned to prevent a deficiency. Back in the day, it was said that vegans needed to combine foods like beans and rice to have a complete profile of amino acids. This isn’t too far off. However, what we know now are a few things- 

First is that you don’t have to combine these plant-based proteins in the same meal. You can have rice one meal and beans the next. Second is that what matters is how much essential amino acids, or complete proteins, you get at the end of the day when you’re done eating. Instead of focusing on just your meals, you need to look at your entire diet for the day. That’s what counts. As long as you’re eating enough calories, get a variety of natural plant-based foods, and include protein-rich foods at every meal, you should be good to go. [10]

However, here is something to keep in mind. Compared to animal-based sources of protein, as a plant-based eater, you’re going to have to go the extra mile and eat more to ensure you’re eating enough. For instance, 3 oz of lean beef is 25 grams of protein. To reach that amount on a plant- vegan diet, you’ll have to consume 1 ¼ cups of tofu or 1 ½ cups of black beans. [11] Also animal protein is more bioavailable to us. That’s very important to know, because a healthy diet is not just about how much nutrients we eat but also how we absorb them. If your body has a hard time absorbing nutrients, then there’s a risk of becoming obese while malnourished. 

So, is one superior to the other? Instead of getting lost in the confusion online, try each approach for yourself. Go vegan for at least a month and then try omnivore for another. Compare how your body feels on both diets and determine which is best for YOU.

Protein Sources (Plus Recipes!)

Here are the top sources of protein, with yummy recipes from yours truly included!

Animal-Based:

• Eggs
• Dairy
• Fish
• Shellfish
• Beef
• Lamb
• Poultry
• Pork
• Gelatin
• Collagen (keep in mind that while collagen DOES contain amino acids, it’s very low in essential amino acids, so don’t rely on it as your primary source of protein!)
• Protein powders (whey, casein, beef, egg white)

Steak with Arugula and Cream Mushrooms (FM)
Tuna Steak Topped with Avocado Cilantro Salsa (FM)
Chicken Breast with Brie Cheese, Strawberries, Tomato & Herbs (FM)
Ginger Scrambled Eggs (FM) 

Plant-Based:

• Tofu
• Tempeh
• Lentils
• Beans
• Rice
• Quinoa
• Other grains and grain-like seeds (millet, barley, amaranth, etc.)
• Hemp seeds
• Peanuts and peanut butter
• Nuts and nut butter
• Seeds and seed butter
• Nutritional Yeast
• Protein powders (pea, hemp, rice, etc.)

Crunchy Garlic Tofu (FM)
Quinoa Lentil Salad (WEM)
Simple Two Bean Chili (WEM)
Curry Quinoa Stuffed Acorn Squash (WEM)

Sources:

[1] https://www.sciencelearn.org.nz/resources/534-macronutrients
[2] https://medlineplus.gov/ency/article/002467.htm
[3] https://www.webmd.com/men/features/benefits-protein#1
[4] https://pediaa.com/difference-between-essential-and-nonessential-amino-acids/
[5] https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
[6] https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#section10
[7] https://www.sciencedirect.com/science/article/pii/B012227055X009871
[8] https://www.health.com/nutrition/signs-not-eating-enough-protein
[9] https://www.healthline.com/nutrition/protein-deficiency-symptoms#section7
[10] https://www.onegreenplanet.org/vegan-food/need-protein-amino-acids-found-abundantly-in-plants/