Protein Basics:
- Protein is one of the three macronutrients required by the body. The other 2 being carbohydrates and fats.
- On average need about 0.8-1g of pure protein per kilo of body weight. Can be as high as 2g per kilo of body weight for very active person, particular if strength training.
- How much depends on activity, age and gender.
- Protein breaks down into 22 different amino acids. 9 of which are essential. That means our body cannot make them, so we need to consume them through our food.
- Alanine
- Arginine
- Asparagine
- Aspartic Acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Histidine (essential)
- Isoleucine (essential)
- Leucine (essential)
- Lysine (essential)
- Methionine (essential)
- Phenylalanine (essential)
- Proline
- Serine
- Threonine (essential)
- Tryptophan (essential)
- Tyrosine
- Valine (essential)
- Selenocysteine
- Pyrrolysine (not used in human protein synthesis)
- Food that contains all 22 amino acids are classified as ‘complete proteins source’ as they are ‘high biological value’.
- The only food that contains all 22 comes from animal products or soy. However 85% of the world’s soy is genetically modified, so not recommended due to other adverse effects on your health.
- Other great sources of protein include vegetables such as peas (20% per 100g), and beans (20% per 100g), and on a lower scale root vegetables (1-3% per 100g). Nuts are a phenomenal source particularly almonds (17% per 100g), Brazil nuts (12% per 100g), Cashews (17.2% per 100g), and coconut flesh (3.2% per 100g), though your best option apart from animal products are seeds. The highest amount of protein can be found in pine nuts (31% per 100g), pumpkin seeds (29% per 100g), sesame seeds (26.4% per 100g), and sunflower seeds (24% per 100g).
- Best sources of protein is food, not shakes, powders or protein bars.
- Money makers, and not as bio-usable as food source
- They are processed food
Benefits:
- Great for fat loss:
- Great appetite suppressant.
- Reduces the secretion of the Ghrelin hormone (I am hungry).
- Increases secretion of Leptin hormone (I am full).
- Therefore, keeps you feeling fuller for longer.
- Reduces your sugar cravings and late night snacking as the body has enough energy in it.
- Reduces overall calorie intake as prevents overeating.
- Burns more energy during digestion process, therefore increases your metabolism. (Thermogenesis)
- Increases muscle mass and strength. The more muscle the more fat you burn.
- Amazing for bone health:
- The more muscle you have the stronger your bones get.
- Reduces risk of osteoporosis.
- Helps the body repair and recover:
- Protein breaks down into amino acids, which are the building blocks for all cells, tissue and organs.
- Helps hormone production:
- Together with omega 3 fats protein helps synthesise hormones, improving your overall health.
Risk of insufficient protein in diet:
- Muscular atrophy
- Reduced bone density
- Inability to repair damaged tissue.
- Long term health issues involving organs and hormones due to damaged cells and tissues.
Risks:
- In a healthy person that does not have kidney disease, protein does not serve as any risk if consumed in higher quantities.
-Coach Terri
