Volume 103: Protein 101: Everything You Need to Know

All over the internet we see influencers talking about how we’re ‘supposed’ to eat. Sometimes they are even right (follow me on social media! 😃). This month I wanted to provide a little order and clarity out of the tangle of information we find out there. I talk about protein and give some guidance about how to make good choices for yourself. The idea is to give you a simple why and how, so enjoy my bullet points.

Let me know what you think!

- In Wellness,  Mary Virginia

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What's  On   My   Mind

What is protein?
Proteins are made of amino acids (AA) that bond together to make a long strand, like beads on a necklace. The strand folds in and over itself (think of a balled up string) in a unique 3D structure to make a protein.

There are 20 amino acids total: 9 “essential” AAs must be eaten in food. The rest are “non-essential,” meaning they exist in the body. Some of those can be provided as supplemental nutrients if needed during injury or illness.

What happens when you eat protein in food?

1. Chewing and stomach acid break up the unique structure. Poor chewing and/or low stomach acid cause protein to be slow to digest.
2. Strands of linked amino acids are broken off. We call these strands polypeptides. 
3. In the small intestine, individual amino acids are severed from the strand. One by one they are absorbed through the cells of the intestinal lining and are transported to the liver. This process requires enzymes and nutrients.
4. Essential and non-essential AAs are used as building blocks to build whatever needs a type of protein in the body - which is absolutely everything.
   
   

What do proteins in the body do?

1. Structure and repair of muscle, bone, skin, and all other tissues. 
2. Digestive enzymes and enzymes that facilitate biochemical reactions.
3. Immune molecules.
4. Hormones: sex hormones, hunger/satiety hormones, insulin, cortisol, etc.
5. Transportation of essential nutrients and molecules, e.g. hemoglobin transports iron and oxygen. Cholesterol is a “fat protein,” aka lipoprotein that carries vitamins A & E to the cells.
   
6. Fluid retention, fluid release, and where fluid resides, e.g. albumin keeps blood in blood vessels.
7. And so, so much more.
   
   

Where can I eat protein in food?

• Every single food made from a plant or animal contains protein. This includes all the colorful vegetables, fruits, and grains.
  [💡Fun Fact: When someone is allergic to a food, they are actually allergic to a protein in that food.]
• Animal Proteins contain all of the essential AAs in the amounts our body needs, and a moderate amount will provide them.
  • Meat: e.g. beef, bison, lamb, pork, venison
  • Poultry: e.g. chicken, duck, turkey, quail
    
  • Fish & shellfish
  • Eggs [💡Eggs are not dairy. They are eggs.]
  • Dairy: milk, yogurt, cheese
• Protein Rich Plants
  It takes careful planning to consume enough protein when eating meals only made with plants because overall they contain much less of this critical nutrient, and many plants have only minor amounts.
  Most common protein rich plants lack enough of one or more essential amino acid. However, combined with other plant sources, they provide a complete & delicious AA profile. This is true especially for beans and legumes, which make a complete source of protein when combined with a grain [💡Corn is a grain, not a vegetable].
  • Beans and legumes (black beans, chickpeas, mung beans, lentils, peanuts, etc.)
  • Nuts & seeds (nut & seed butters)
  • Plant proteins that contain all of the essential AAs in the proportions we need:
    • Quinoa
    • Tofu, tempeh, edamame (soy beans, choose organic)
    • Amaranth
    • Buckwheat
    • Ezekiel bread (combines beans/legumes with sprouted grains)
    • Spirulina
    • Hemp seeds
    • Chia seeds
    • Plant-sourced protein powder (e.g. pea, soy, and/or pumpkin protein)
      
      

How much protein should I eat?
It’s highly individual based on your body and your life and health circumstances. I can calculate the amount that should work for you - let’s talk!

As a general rule, without any other information, we nutrition professionals calculate about 0.8 grams of protein per kg of adult body weight. That amount varies by life stage, lifestyle, and health status. Times of growth (children, pregnancy) or repair (injury, illness, older age) require more, but, again, it varies by individual.

No one wants to do math before eating, Mary Virginia.
Boy, do I hear that. The good news is that including the right amount of protein for a generally healthy body is pretty easy.

Here’s how:

1. Choose a source of protein every single time you eat, even if it’s a snack.
2. Generally aim for 20-25g of protein for each main meal (A bit more if you are in a bigger and/or more active body. A bit less for a smaller and/or less active body).
3. Follow these general guidelines for how much protein is in a serving of a given food (see my Tip of the Month below!!):
   
   

Too many details. Just tell me why to do this:
Ok, here is why:

• Amino acids are the building blocks of your good mood chemicals.
• Protein supports balanced blood sugar.
• These equate to: a more balanced mood, clearer thinking, better focus, improved sleep, stronger muscles and bones...the list goes on.
  
  

Eat your protein.

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Tip of the Month

Serving Size vs Portion Size

There is often a big misconception about serving sizes as listed on packaged foods, websites, and recipes. Many people think this is the amount they are “supposed” to eat. Serving size is not the same as portion size. Let’s clear this up once and for all!

• Serving Size: standard size in order to be able to measure specific levels of energy and nutrients. 
• Portion Size: the amount that is right for you, informed by your level of hunger/fullness and interest in the food.
• One might eat a portion size that is larger or smaller than a serving size.
  

Up above I presented serving sizes of common protein sources so that we can gauge how much protein we eat over a day. However, what meets our hunger and fullness levels and satisfies our taste buds changes day to day, and even meal to meal. If we’re attuned to our body, this will typically reflect how much it wants/can use right now.

This is why serving sizes are not rules. They are designed to help us understand whether we are getting enough or more than our body needs of whichever nutrients of interest.

Only portion sizes meet our hunger and satiety levels and fulfill our pleasure in food.