Facts About Protein

Proper nutrition is one of the key elements of a healthy diet and a healthy lifestyle. Giving your body the nutrients it needs is a crucial step, not only for reaching your weight goals, but for being the healthiest you can be.

Your body needs different nutrients to function. You need protein, healthy fats, fiber, and healthy carbs. They’re the building blocks of a healthy and balanced diet.

One of the most talked-about nutrients when it comes to weight loss, muscle gain, immune system, muscles, bones, supplements, and overall health is protein. A high-protein diet brings so many benefits and good things to the human body.

However, while protein is very important, there are still lots of things people don’t know about it. Since they don’t know enough about it, and the importance of it, their protein intake isn’t at the level it should be, as they don’t prioritize it.

That’s why in this post, I’m sharing a round-up of fascinating facts that can make you appreciate protein and its function even more.

Facts About Protein

Protein is an extremely useful macronutrient that your body needs to function well. It’s also an interesting compound that works in different ways.

So, let’s talk about it some more.

What Is Protein

Okay, let’s cover the basics first. What even is protein? Well, protein is a macronutrient and it’s a fundamental building block of life.

It’s composed of smaller units called amino acids, which are needed for the structure, function, and regulation of the human body's tissues and organs.

While lots of people think protein is there to help you build muscles, it’s actually so much more than that.

It has lots of different functions, and they can spread through the entire body.

First of all, as you probably know, proteins are crucial for building and repairing muscle tissues, which is important for your physical strength and mobility.

It’s also crucial for your immune system, as protein helps defend your body against infections.

As enzymes, proteins act as catalysts that facilitate chemical reactions within the body. They help convert food into energy, aid in digestion, and play a vital role in cellular metabolism.

Certain proteins also function as hormones.

Overall, protein helps with muscle health, bone health, and weight management, and they offer metabolic support. All of that is crucial for your health, so eating enough protein is definitely something you should think about every day.

Fun Facts About Protein

Okay, now that you know what protein is and why it’s important, let’s get into some facts and fun facts about protein, so you can get a deeper understanding of why it’s such an essential part of everyone’s diet and why you need to focus on eating enough protein-rich foods on a regular basis.

It’s essential to all life

Protein is an essential macronutrient for all living organisms. From tiny microorganisms to complex multicellular organisms like humans, proteins are vital for maintaining structure, function, and regulation within the body. Proteins are involved in numerous biological processes that keep us alive and thriving.

Greek origin of the word ‘protein’

The term ‘protein’ comes from the Greek word ‘proteios’, which means ‘primary’ or ‘of the first rank’. That name was given to protein because the scientist who named it believed protein has a primary role in human life.

It’s the most satiating macronutrient

The three main macronutrients are protein, carbs, and fats. Out of all of them, the most satiating one is protein. When you consume protein-rich foods, you tend to feel fuller for a longer duration compared to meals high in carbohydrates or fats. This can be beneficial for weight management and controlling overall calorie intake.

Calories in protein

Each gram of protein provides about 4 calories. That’s the same caloric value as there is in carbs, but protein serves a different purpose in the body, so they’re necessary for a balanced diet.

Proteins are made of amino acid chains

The structure of proteins is fascinating. They’re made up of long chains of amino acids. The sequence and placement of these amino acids determine the unique shape and function of each protein. It's like a blueprint that creates different types of protein with different purposes in the body.

Protein sources

Protein can be obtained from a variety of protein and plant-based sources. So, there are animal proteins and plant-based proteins. Good sources of animal protein are meat and poultry (chicken, beef, etc.), fish and seafood (salmon, shrimp, etc.), eggs, and dairy products (milk, cheese, etc.).

High-protein foods that aren’t animal-based, aka plant proteins are legumes (beans, chickpeas, lentils), tofu, other soy products, nuts and seeds (whole nuts as well as peanut butter), and whole grains.

Recommended protein intake

The recommended protein intake varies based on factors such as age, gender, activity level, and overall health status.

Generally, the average adult's daily protein requirement is around 0.8 grams of protein per kilogram of body weight.

However, the amount of protein your body needs can be higher for individuals who work out more and have more physical activity regularly, such as athletes or people who go to the gym a lot. It can also be higher for pregnant women or lactating women. Older adults might also need more protein in their diet in order to support muscle preservation and repair. 

Complete and incomplete proteins

There are two types of proteins based on their amino acid composition: complete proteins and incomplete proteins. Complete proteins contain all nine essential amino acids in sufficient amounts. They’re usually found in animal-based foods like meat, fish, eggs, and dairy. 

Incomplete proteins lack one or more essential amino acids and are usually found in plant-based sources like beans, chickpeas, lentils, grains, nuts, seeds, tofu, other soy products, and so on. However, combining different plant-based sources can create a complete amino acid profile.

Protein supplements

Protein supplements, such as whey, casein, soy, and plant-based protein powders, have become popular in the fitness world, especially among fitness enthusiasts and athletes. The reason for that is that they’re a convenient way to increase protein intake.

However, it's very important to remember that whole food sources of protein offer a wide range of nutrients and health benefits beyond just protein content. So, it’s not enough to get protein just from powders and supplements. They’re meant to be an addition to your diet, and not replace protein-rich foods. Your diet needs to contain lots of protein on its own, and if you want additional protein, then it’s okay to use supplements as well. Don’t substitute your high-protein diet for protein supplements.

If you’re looking to lose weight in a healthy way, here’s a 1600 calorie meal plan you can try out.