The Purpose of Prioritizing Protein
Protein is one of three macronutrients that is necessary for the body. It serves vital functions that aid the nervous and circulatory systems, and form the major structural components of blood, muscle, hair, skin, and nails.
Protein is often recognized as the “weight regulator” of the macronutrients because of its effect on reducing the hunger hormone (ghrelin) and boosting the satiety hormone (peptide YY).
A study in the Journal of the Academy of Nutrition and Dietetics reported that increased protein consumption caused people to unconsciously decrease their daily caloric intake without intentional restriction. Essentially, it helps make you feel fuller faster.
The Breakdown of Protein
Protein itself is made up of specific combinations of amino acids that function differently depending on their order and structure. There are a total of 20 different amino acids (AA), some which can be made by the body (non-essential AA) and others which must be obtained by diet (essential AA).
Products that contain all of the essential amino acids are called “complete proteins” and can be found in some plant products and in all animal products. Products that do not contain all of the essential amino acids are called “incomplete proteins” but are able to be paired with complimentary incomplete proteins to form a complete protein.
It is important to note that not all proteins are created equal even if they are from the same source. Studies by the Journal of Sports Science and Medicine report that there are some animal proteins that are more rapidly digested like “Whey” and others that are more slowly digested like “Casein”.
Additionally, protein utilization in the body can vary greatly person to person depending on the protein composition, digestibility, and bioavailability.
Recommended Amount of Protein
The amount of protein you should consume depends on various factors for you as an individual. Your diet type, your gut health, your fitness goals, and even some types of medications and supplements can influence your body’s protein requirements.
Reach out to a Registered Dietitian or a trusted Primary Care Provider to determine your personal protein needs.