Protein is an essential part of our diet. It is necessary for the body to grow and repair tissues and is the main component of the human body. Protein is a molecule made up of 22 amino acids.

your body can do literally hundreds of different proteins to perform various functions from these amino acids, such as:

• Antibodies – for immune defense
• Collagen – for supporting tissue
• enzymes for metabolism
• Hemoglobin – for transport
• hormones

The human body can create 12 of these amino acids naturally, while the remaining eight must be obtained by eating foods that contain them.

These eight amino acids are known as ‘Essential amino acids’ what includes:

• isoleucine
• leucine
• lysine
• methionine
• Phenylalanine
• threonine
• tryptophan
• valine

Proteins in the body are continually being broken down, so our bodies need to make thousands of proteins every day to replace them. Basically, the more active you are, the faster your proteins break down, the faster your proteins break down, the more protein it takes to fill them up. Protein must be replenished daily as it cannot be stored in the body unlike carbohydrates or fats.

The body breaks down and absorbs protein to help our bodies in many important ways, such as:

• hormone balance
• regulates metabolism
• Build and repair muscle.
• tissue grows
• Fight against diseases and infections.

Did you know?… Protein, like water, is the most abundant substance in the body. Approximately half of the non-aqueous mass of our body is made up of protein.

Parts of the body made primarily of protein include:

• bones
• eyes
• Hate
• individual cells
• ligaments
• Muscular
• nails
• organs
• skin
• Tooth
• tendons
• Tissue

DONE: Our bodies generally require 1-2 grams of protein per day for every kilogram of body weight.

Did you know?… Protein can also be burned as a source of calories. Amino acids that are not combined into protein are converted into calories or energy.

Will low protein intake harm my body?

Without a sufficient amount of protein, the body will break down other muscle or tissue; or it could even “borrow” amino acids from the immune system or other bodily functions to meet its protein needs.

DONE: Is essential your entire body receives enough protein from food to ensure proper growth and maintenance.

Protein is important when you exercise, because if you don’t have enough protein in your body, you won’t have enough to rebuild your muscles and other cells and tissues, leaving you weaker and more prone to injury.

Insufficient protein can affect your health and bodily functions, such as:

• bone cell construction
• enzymes
• heart cell turnover rate
• hormones
• Immune system
• neurological system
• organ function
• Range of motion/mobility
• Red blood cell production
• skin elasticity
• Endurance

Did you know?… Inadequate protein intake during pregnancy can cause a lower than ideal body weight for the baby.

Symptoms of protein deficiency include:

• Anemia: Usually caused by a lack of iron, it causes insufficient amounts of oxygen to be delivered through the blood to the cells.
• Edema: is an accumulation of fluids that occurs particularly in the feet or ankles.
• Slow growth – in children
• Wear and contraction of muscle tissue.

Is too much protein dangerous?

Everyone has a different opinion on whether or not too much protein is dangerous. If you are in generally good health, do not have any problems with your kidneys or liver, and are not taking medication, it is unlikely that it will do you any harm.

What happens is that when amino acids are not combined into protein, they are converted into calories or energy. During the conversion, the body separates amino acids from their nitrogen atoms, thus creating nitrogen waste that then enters the kidneys as ‘urea’ and is filtered through urine from the body.

Too much protein can actually cause damage to your kidneys if you have reduced kidney and liver function, as the buildup of nitrogenous waste can put a strain on your kidneys and liver and can cause them to become even weaker.

Did you know?… A very high-protein diet can also cause excessive loss of the mineral calcium.

As with anything in life, protein intake needs to be balanced. As a general rule, 1-2 grams of protein per kilogram of body weight is sufficient. When in doubt, it is advisable to consult your nutritionist to determine what is best for your needs.

What foods are rich in protein?

Almost all foods of animal origin, including dairy products, contain the highest amount of protein. If you’re a vegetarian, you can easily get all of your protein needs by eating a diet with a variety of vegetables and grains.

Protein-rich foods include:

• black beans
• black Eyed Peas
• Chicken: chicken breast is rich in protein
• chickpeas
• cottage cheese
• Crab
• Dairy products
• Eggs – egg whites
• Fish
• lentils
• Locust
• Nuts: almonds, peanuts, cashews, pecans
• rough orange
• Pig
• Prawns – shrimp
• Red meat: Lean meats such as round steak, sirloin, and ground beef
• Salmon
• Seeds – Sunflower Seeds, Pumpkin Seeds, Flax Seeds
• soy beans
• Soy products: tofu, tempeh, etc.
• split peas
• Swordfish
• you do not have
• Turkey: Turkey breast and lean ground turkey are high in protein
• vegetables
• Great variety of beans and vegetables.
• whole dried peas

Although starches and vegetables have only a small amount of protein, it builds up throughout the day.

Different protein sources include the following:

casein protein

Casein is a white, odorless and tasteless combination of phosphorous proteins separated from milk by an enzyme known as renin. It is very nutritious as it contains all eight essential amino acids and is also the base of cheese. Muscles seem to like casein as they utilize a higher amount of protein through this source compared to others.

Did you know?… Studies suggest that casein not only helps tone and firm muscles, it can also help increase muscle strength.

soy protein

Soy protein is made from soybeans, which are native to East Asia. It is one of the few plants that provides a complete protein source. Soybeans not only provide high-quality protein, but also provide a good amount of vitamins, minerals, and fiber, and are fairly low in fat, making this a fantastic protein source for vegetarians.

whey protein

Whey protein is a high-quality protein produced naturally from cow’s milk. Contains a high source of essential amino acids. Whey protein is one of the most widely used forms of protein, as it has numerous health benefits and physical properties.