PROTEIN, The Basics

If you have started doing any research about diet and nutrition, protein has probably come up.

Some people say it is all-important, some people say we all get enough.

Some people say producing it is ruining our environment, others say that vegetarians (and vegans) are all deficient.

And then add protein shakes to the mix and it might feel like we shook your brain.

Learn just what you need to know below. 

All the calories you consume (with the exception of alcohol) from one of the three macronutrients. Macro means “big” and nutrient means “stuff that provides nourishment.”
 
The three are proteins, carbohydrates, and fats. Alcohol also has calories but doesn’t provide physical nourishment (but I would argue it can provide spiritual nourishment), so it doesn’t make the cut of nutrients. Instead, it is characterized as a drug.
 
So to recap every calorie you ingest comes from protein, carbohydrates, fat, or alcohol. Period.
 
Now it turns out that there is more to nutrition than just calories. Your body needs lots of different nutrients to run well. The smaller nutrients are called micronutrients (these include vitamins, minerals, etc.) that have a specific function in the body.
 
The macronutrients also have specific functions and a lot of them.
 
Protein, for example, makes up the bulk of some really important structures of your body (hair, nails, skin, muscle, bone, etc.). In fact, basically you’re just a pile of protein (1).
 
It is also what makes up hormones and enzymes which allow your body to function.
 
So protein is pretty important. In fact, there are a few reasons why many people consider it the most important of the macronutrients.
 
Protein Storage
 
Your body does a great job at storing fat for later use. Remember all that stubborn body fat you are trying to get rid of is your body’s way of storing excess energy you consumed in a way that it can use it later. Your body also stores carbs but not in the way most people think. There are carbs constantly in your bloodstream to use for quick energy as well as reserves in your liver and muscles.
 
The average person stores 500 grams of carbs in their muscles and 80 grams of carbs in their liver at any given time (2).
 
But your body doesn’t store protein for later use. It uses it or converts it to fat or carbs that can be stored (3). An important note is the conversion only works one way which brings us to what I like to call the hierarchy of macronutrients.
 
The Hierarchy of Macronutrients
 
In a simplified sense, you can understand it like this…
 
Your body can use fat as fat.
 
Your body can use carbs as carbs or turn them into fat.
 
Your body can use protein as protein, or turn it into carbs or turn it into fat.
 
So in this simplified model, you could (theoretically) live off only protein and your body could convert it into fat or carbs as needed.
 
Please don’t try it, it is a little more complicated than our simple model and you will get very sick (For example, scurvy).
 
However, it is a myth that high protein diets will cause kidney damage or liver damage. In fact, high protein diets have been proven to be safe and protect your vital organs. But an all-protein diet is a different story.
 
In fact, high protein diets have been shown to (4):
 
-Reduce hunger and appetite levels
-Increase muscle mass and strength
-Improve bone health
-Reduce cravings and desire for late-night snacking
-Boost metabolism and increase fat burning
-Lower blood pressure
-Help maintain weight loss
-Help your body repair itself after an injury
-Help you stay fit as you age.
 
I should note that “high” is a relative term. According to the Institute of Medicine, we consider “high” to be between 25%-35% of total calories (1). The average protein intake for an American is 15% of their diet.
 
Is All Protein Created Equal?
 
No. The main reason is that protein is made of amino acids.
 
Earlier we said that your body can’t store protein.Technically that is not true; to be more accurate your body can’t store amino acids which are the building blocks of protein (at least not very long).
 
There are 20 different amino acids you need to function properly. Of these 9 are considered essential. The reason those 9 are called essential is your body can’t manufacture them from others, you either consume them as part of your diet or they are missing.
 
Your body does a pretty good job of keeping you alive. The way it does is by priority. So if it needs certain amino acids for necessary functions it will cannibalize existing structures to get the amino acids.
 
This is not good. Because then you get the opposite of all those great effects listed about high protein diets.
 
In extreme cases, you even develop Kwashiorkor. If you have ever seen the pictures of starving kids in Africa with enlarged bellies that is the main symptom of the diseases. It isn’t technically starvation but a lack of protein. (6)
 
When we say something is a “complete” protein it means that it contains all the essential amino acids. Most animal products fall in this category, and when people are eating plant-based diets we sometimes pair two incomplete proteins to make a complete protein. Additionally, most protein supplements are complete proteins.
 
Do I Need Protein Supplements to Lose Weight?
 
No. You never “need” supplements–they are always, wait for it, supplemental.
 
But they can sometimes make your life easier. One of the difficulties of maintaining adequate protein intake is that protein sources tend to be more expensive, take longer to prepare, and not store well.
 
Processed foods tend to store forever under any circumstances. They intentionally make them this way because of $$$$. Natural foods all go bad relatively soon. Nuts have a really long shelf life but will mold eventually. Fruit and veggies will store for a few days or sometimes weeks if left out. Once your tuna steak has been out all day, you might want to through it out instead of eating it.
 
Also, raw fruits, veggies, and nuts tend to be fine for most people. Please, please, please, do not try to eat raw chicken. Salmonella is real.
 
But cooking takes time, supplements (which are processed food products) are instant. The tub of protein powder you keep on the shelf you can just add water to and get 20 grams of high-quality protein in a drink. This is an excellent option for some people. But the whole food is always better (for most people).
 
How Much Protein Do I Need?
 
The short answer is “it depends.” Everyone has different needs based on their body, activity level, and goals.
 
According to the Recommended Daily Allowance you need at least 10% of your diet to come from protein. (1) While that is certainly enough to avoid developing Kwashiorkor, it is not enough to perform optimally. Especially if you are active or perform regular exercise.
 
Many experts recommend more in the range of 1.4 grams - 2 grams of protein per kilogram of body weight per day. The more active you are the higher you should consume.
 
Additionally, many recommend starting with 1 gram per pound of body weight, and there is research that shows that up 2 grams per pound of body weight doesn’t have any health consequences.
 
But unless you want to count every calorie that is coming into your body all this talk of grams, pounds, and kilograms isn’t actually helpful. Here are two useful ways to know you are getting enough protein that I have found works with my clients in the real world:
 
1: One to two servings of lean protein every meal. How big is a serving? About the size of your palm

2: One quarter (25%) of the plate is filled with a lean protein source

*photos courtesy of https://www.precisionnutrition.com/

If you want to learn more about how to use your plate as a measurement tool I suggest this excellent article about it.
 
Simple, easy, effective. Sometimes we have to adjust for people but these two methods work well for almost everyone.
 
What Counts as a Lean Protein Source
 
The first thing we consider here is dietary restrictions. Don’t eat anything you are allergic to, it isn’t worth it.
 
Second, we treat plant-based eaters differently. Because there are fewer complete protein sources in plant products as compared to animal products and they almost all tend to be much lower in protein, we apply different rules.
 
You can be successful both ways. What is important is that you are aware of the challenges of your choice and plan to compensate for them.
 
For omnivores great examples of proteins are:
 
-Lean meats, such as ground beef, chicken, turkey, bison, venison
-Fish such as salmon tuna, cod
-Eggs
-Dairy products such as cottage cheese, Greek yogurt, and cheese (but not milk, that is a carb)
-Beans, peas legumes, tofu, tempeh
-Protein supplements
 
With Plant-based eaters the first thing we do is make sure that they are eating mostly whole food sources. There is some protein in almost all whole food sources and it all adds up! But when they are reliant on processed foods it is not abnormal for them to be very low in protein. Then we make sure they are eating at least one food that is at least 20% protein at every meal.
 
Which things count? Here are some examples:
 
Seaweed 20%
Pumpkin seeds 23%
Refried beans 24%
Squash 24%
Kidney beans 25%
Peas 26%
Broccoli 27%
Edamame 30%
Lentils 30%
Soy Milk (unsweetened) 30%
Tempeh 34%
Asparagus 34%
Spinach 39%
Tofu 40%
Veggie/Soy Burger 50%
Seiten 77%
 
And most protein powders are over 80%!
 
Conclusions

​Including appropriate amounts of all the macronutrients is important to a balanced diet. Protein is where most people come up short. This makes it a great opportunity to improve.
 
And by improving your protein intake you will improve how your body functions and looks.
 
So get enough protein from a variety of quality sources! To recap a great starting place is:

1: One to two servings of lean protein every meal. How big is a serving? About the size of your palm
 
Or

2: One quarter (25%) of the plate is filled with a lean protein source.
 
And if you have any questions feel free to send me an email (David@Magenfitness.com)
 
1 https://www.precisionnutrition.com/will-a-high-protein-diet-harm-your-health
2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3854183/
4 https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
5 https://www.healthline.com/nutrition/essential-amino-acids#definition
6 https://en.wikipedia.org/wiki/Kwashiorkor