The different types of protein

Proteins, those essential building blocks of life, are long chains of amino acids cleverly connected by what we call α-peptide bonds. When we eat foods containing proteins, like meats, dairy, eggs, legumes, nuts, and seeds, our gastrointestinal tract springs into action. It diligently digests these proteins, breaking them down into smaller peptides and free amino acids. These tiny molecular treasures are then absorbed into our bloodstream, where they embark on a remarkable journey.

They are put to work in our cells, constructing brand new proteins and performing various vital functions. But proteins aren’t just about making other proteins; some amino acids are also involved in crafting non protein substances that our bodies need.

Now, here’s a fun fact: out of the 20 amino acids found in proteins, NINE are considered essential for adult humans. These nine are leucine, valine, isoleucine, histidine, lysine, methionine, threonine, tryptophan, and phenylalanine. The term “essential” means our bodies can’t create them, so we rely on our diet to provide them.

Speaking of diet, let’s talk about how much protein we should aim for. For adults, the recommended daily intake is around 0.8 grams of protein per kilogram of body weight. If you’re pregnant or nursing your newborn, it’s advised to add an extra 10 – 15 grams of protein to your daily intake. Growing children also need more protein. On average, adult women consume about 64 grams of protein daily, while men consume around 104 grams.

Protein is found in various foods, like eggs, meats, dairy, seafood, legumes, nuts, and seeds. Regardless of the source, once it enters our body, it gets broken down and reshaped into new proteins.

Most animal proteins are considered complete proteins because they contain all nine essential amino acids. On the other hand, most plant proteins are incomplete, lacking at least one essential amino acid. But combining different plant-based protein sources can fill in those gaps.

Unlike fat and carbohydrates, our bodies don’t have a dedicated storage system for protein. Instead, they can break down muscle tissue to obtain protein building blocks if needed. That’s why it’s crucial to consume protein regularly to avoid such a situation.

Protein-rich foods have another neat trick up their sleeve – they make us feel full for longer. They do this by increasing thermogenesis and through certain amino acids, like leucine, influencing our brain.

The world of proteins is both fascinating and essential to our well-being. By making informed choices about our protein sources and ensuring we meet our daily requirements, we can take significant steps towards a healthier and more balanced life.

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6140426/ 
  2. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/ 

Related articles

Untitled design-2

Celiac Disease

Surviving Celiac – one crumb at a time. Welcome to the world of celiac disease, where one bread crumb can turn your day around, faster than after your children visiting grannies sweet draw. What is celiac disease, how can we better manage it and what diet tips can we follow?...
Recipesdsas

Protein Essentials- Finding your Perfect Intake

When we think of protein, often the first image that comes to mind is the classic bodybuilder eating a bowl of eggs and downing a protein shake. But protein and its benefits extend far beyond just the fitness enthusiast. It’s the building block for everything in our body. Essential for...
Untitled design-2

Sarcopenia

Sarcopenia, a Greek term for “poverty of the flesh, ” describes the loss of muscle mass, function and strength from the ageing process. This can result in a decreased quality of life, increased falls and injury and inability to perform daily tasks. Did you know that after the age of...
Untitled design

Selenium

Selenium is an essential trace mineral, meaning that while it is only needed in small amounts, it’s still very important for human health. Selenium is found in soil, water and some food groups. It acts like an antioxidant and plays an important role in disease prevention. From supporting immune function...
spices

5 Spices To Boost Your Immune System

Spices made from roots, leaves, flowers, stems, berries, bark and seeds have been used for centuries not only for colouring, flavouring and taste but for their medicinal properties as well. Before the invention of modern medicine, these plants were the only source of natural healing. With the increase of stress...
Untitled design-6

Post-Workout Nutrition

We all know that dreaded feeling the day after leg day, long due run or workout, where the thought of climbing stairs or raising your arms to put on your shirt makes you squench your face. So what can we do to help prevent or decrease this pain? Let’s have...