The Real Deal on Protein: The Basics

Protein gets a lot of attention in the media. Anybody who has researched healthy eating or sports nutrition has been bombarded with advertisements reminding you of the importance of loading up on protein. But what really is protein? And what makes it important in the body? Let’s break it down.

Protein is a macronutrient. This means that it is one of the main nutrients needed for life. Protein is made up of building blocks called amino acids. There are 20 different amino acids that the body uses to make proteins. Of these 20, there are 9 amino acids your body cannot make so they must be obtained through your diet.  These are called essential amino acids. The non-essential amino acids can be synthesized in the body and do not have to be obtained through the diet. In the foods that we eat, there are different amino acids present. The foods that contain all the essential amino acids are called “complete” proteins. Sources of complete proteins include animal products (meat, fish, eggs, dairy) and soy products. Foods that do not contain all of the essential amino acids are called “non-complete” proteins. These can include grains, legumes, seeds, nuts, and vegetables. If you eat the right combination of non-complete protein foods, all of the essential amino acids are present. As a vegetarian, eating the right combination of non-complete proteins is important to make sure your body has all of the essential amino acids it needs.

Protein is used to build muscles, bones, skin, hair, and other tissues in the body. Some proteins act as enzymes which are involved in biochemical reactions. They help produce hormones, boost your immune system, and replace red blood cells. Without adequate protein, our bodies are unable to work efficiently and appropriately. Proteins in your body are constantly changing, being broken down from one thing and transformed into another. It is distributed as needed throughout the body. Any excess protein not  needed for these necessary functions is burned as energy or stored as glycogen or fat. A balanced diet of carbohydrate, fat, and protein is the healthiest way to ensure your body is working efficiently and using protein exactly as your body requires.

So how much should we really be eating? The best diet contains adequate, but not excessive protein.  In general, the average adult requires 0.8 g/kg of protein per day. To calculate this, take your body weight in pounds and divide it by 2.2. This gives you your weight in kilograms (kg). Multiply your weight in kilograms by 0.8 and that is the recommended daily protein. Protein needs can increase in individuals depending on personal goals, eating habits, weight goals, and physical activity. A general rule of thumb for recreational athletes for protein needs to 1.2 to 1.4 g/kg of body weight. These recommendations are likely in line with protein needs of most FTR participants who attend the gym or participate in intense physical activity 5-7 days of the week.

Protein is an essential nutrient. Getting the right proteins in the right amount can make a world of difference in your health and personal fitness goals. Keep in mind that a general healthy diet in America provides more than enough protein for the body. As long as caloric amounts are being met, the majority of the time your protein needs are exceeded. Worrying about drinking excessive whey protein supplements or eating only egg whites and steaks is unnecessary to meet your protein needs. Keeping a balanced diet of whole grains, vegetables, fruits, low-fat diary, and lean meats will meet your needs. 


Janae Decker RD, CD