"Macro" Nutrients - PROTEINS

Good morning ladies and gents!

Last but certainly not least, we close this three part Macro Nutrient Series with none other than the always discussed but frequently misunderstood macro nutrient – Protein!

As a nutritionist, I frequently get questions about the basics of all three macro nutrients, but especially protein. Protein is an all too popular topic and today, we will discuss at a “high level” what protein is, where it comes from, and the best sources of protein for a healthy diet.

What is protein? It all starts with amino acids. Protein actually isn’t protein unless we first learn about amino acids, the literal building blocks of protein. The term aminos is often used in relation to protein with descriptions using the word “essential”. There are technically three groups of amino acids – non-essential, essential, and conditional.

Amino acids are the building blocks of protein, and all life forms need protein in order to live and grow.

• Non-essential amino acids are those that our bodies already have a supply of or we have the ability to make them on our own.

• Essential amino acids are those that we must gather from the foods we eat OR via supplementation. (For example, the BCAAs “branch chain amino acids” that some of consume intra-workout to help with stamina, hydration, etc.)

• Conditional amino acids are only essential during times of severe stress or trauma like surgery, medical illness, etc.

Why do you need protein? Protein plays a HUGE role in the body. It is involved in digestive health, rebuilding tissue and muscle, energy, hormonal production (ex. growth hormone), immune health as antibodies, enzyme structure, and storage/transportation of other important molecules. Protein is part of every single cell in our body. Protein makes up every cell in our bodies including the cells that make up your skin, hair, nails, muscle tone, digestive tract, and so much more. Since protein is involved in every cell in our body, it’s important to both eating enough but also eat the best quality and most bioavailable forms if possible. Protein comes from many food sources all of which have different levels of bioavailability. More simply put, our bodies digest and absorb some proteins a little better or worse than others and consuming a protein source with a higher bioavailability and absorption rate is clearly the more “optimal” choice.

Where should I be getting my Protein? As you can guess, animal proteins such as eggs, beef, chicken, fish contain high amounts of protein and being more bioavailable to the body, BUT this doesn’t mean you can only achieve high protein bioavailability with these foods. Proteins coming from animals such as wild caught fish, grass-fed beef, wild game, fresh eggs, etc. are amazing but let us not forget about our “plant-based” sources of protein!! Such as, legumes, beans, nuts, nut butters, hemp seeds, ancient grains like quinoa, spirulina and other algaes, so on and so on!

Protein is needed to survive, thrive and grow but that does not mean we need to be pounding protein shakes every morning or eating 8oz of steak or chicken at every meal! Let us not forget that protein is also much harder for the body to digest than that of fruits and vegetables, especially animal protein, SO over consumption of protein can also have adverse effects on the body and its digestive system.

Case end point. This is WHY I promote consuming a fruit OR a veggie with every meal, not only for the benefit of their vitamins and minerals but to support healthy digestion throughout via the digestive enzymes they contain. Let us focus on quality over quantity (protein sources, MATTER) and make triple sure that we are not neglecting our other friends, Fats and Carbohydrates, to focus solely on Protein consumption.

To bring things back full circle, BALANCED MEALS for the win!!! Right? Right! I hope you all have enjoyed the mini breakdown of the three macro nutrients that we talk oh so frequently about!

Questions? Comments? Concerns? You know where to find me!

Saludos,

Coach B