Protein Facts
The Why's and Wherefores

This article discusses the key protein facts that you should know in seeking to achieve a balanced diet.

The inclusion of protein within the diet is of crucial importance in seeking to achieve TOTAL FITNESS.

Its primary role is that of promoting repair and growth of the body’s tissues. In addition, protein is also used in the formation of some enzymes, hormones, anti-bodies, and in certain circumstances can be used as fuel in generating energy.

Protein is made up of a combination of Carbon, Hydrogen and Nitrogen atoms, which when collected together, form molecules called Amino Acids, which are the basic building blocks for protein.

Some interesting protein facts relate to the number and type of amino acids.

There are 20 amino acids in total, and 8 of these are considered to be ESSENTIAL amino acids.

Unlike the non essential amino acids, the 8 essential ones cannot be produced by the body, and so MUST be consumed via the diet.

Foods that contain all 8 essential amino acids are called COMPLETE PROTEINS.

Protein rich foods include fish, meat, dairy produce, nuts and seeds, some vegetables, beans and pulses.

The foods which contain all 8 essential amino acids include meat, dairy produce, Soya beans, fish and quinoa.

In addition, and for those who don’t like meat, dairy or fish the full spectrum of essential amino acids can be consumed through Food Combining – that being, to eat a variety of protein sources over the course of the day, or within the same meal. An example would be to combine various pulses, nuts and beans.

Further protein facts relate to the calorific content of protein. Its value is the same as that of carbohydrate, that being 4 calories per gram.

There has been much debate over the years as to how much protein is required in the diet, particularly amongst those who engage in regular weight training.

For most people, protein requirements can be met by ensuring protein forms between 10 and 30% of the daily intake of calories, assuming adequate calories are being consumed.

There is a need for increased consumption of protein if engaged in heavy weight training and endurance sports. Aiming for protein consumption around 30% of the total calories consumed covers most peoples needs.

It must be pointed out that providing carbohydrate consumption is adequate, the protein consumed (at adequate levels based on individual circumstance) will be used effectively in repair and growth, and that eating excessive protein will simply increase the potential for fat gain.

More on this subject in another article!

What Happens If Protein Intake is Too Low?

Thankfully this is relatively uncommon - However, vegetarians should consider their food choices carefully to ensure protein needs are met.

What About Too Much Protein?

Some sources claim that consuming excess protein can place the kidneys under undue stress and may also increase the risk of suffering from osteoporosis.

However, despite these claims, there is no conclusive evidence to support either statement.

In Summary

It must be said at this point that the food we eat should vary from day to day, to ensure a balanced intake of nutrients.

By consuming a wide variety of protein foods your requirements for both essential and non essential amino acids should be met.

As a general guideline, aim to consume between 0.75 and 1.5g of protein per Kg bodyweight, per day.

If you engage in heavy training, body building or strength sports protein requirements can increase substantially.

For more information, check out my article on Muscle Building Diets.

Read about the Very Best Muscle Building Foods Here

Find Out How to Get a Flat Stomach, or Ripped Abs Right Here.

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