Protein is undoubtedly one of the most discussed nutrients we get from food daily.
There have been many debates and myths surrounding this nutrient, so in this article, our goal will be to tell you more about everything you NEED to know regarding protein.
Is Protein The Most Important Nutrient?
The word “Protein” comes from the Greek word “Protos”, meaning “first/primary”, and that in and of itself should speak about the importance of protein.
Even more so, if you look into biology, most of the body is made out of protein, including muscle tissue, enzymes, hormones and others.
Now, when it comes to ESSENTIAL nutrients, there are two of them – Protein & Fats.
Protein and fats provide essential amino & fatty acids, respectively, which the body needs but cannot produce on its own.
This is why a deficiency in those nutrients can lead to unwanted side effects, such as low libido, poor recovery, worsened hormonal function, brain fog and others.
How Much Protein Do I Need?
The widely recommended protein intake has circled 1.6 grams of protein, per Kg of body weight, per day.
In other words, if you weigh 90 Kg, you’d need roughly 144 grams of protein per day.
However, this appears to be more relevant for actively training individuals that hold more lean body mass.
In other words, if you don’t hit the gym very often, you’d need about 1.6g of protein per Kg of bodyweight to sustain health and optimal functioning.
On the other hand, if you are very active and use your muscles, you’d be closer to 2g of protein per Kg of body weight.
What Are The Best Sources Of Protein?
If there is one thing to know, it is that not all proteins are built the same!
Proteins are made up of amino acids – There are a total of 20 amino acids, and 9 of them are essential.
On top of that, each food provides protein that is digested, absorbed and retained differently.
Based on the amino acid profile and other properties like the ones we just mentioned, each food can be rated in terms of bioavailability.
Bioavailability is a fraction of a nutrient in certain foods that are absorbed and used.
The things that change the biological value of foods are their chemical form, interactions with other compounds, and individual physiological responses to food.
Here’s the punchline…
Animal products appear to be of the most significant biological value for the human body!
These foods provide all essential amino acids, along with healthy fats and a multitude of vitamins.
Nevertheless, mass-production of animal products implies abnormal growth, where the animals don’t have enough room to run freely and are fed with processed, low-quality animal foods.
For this reason, we have put up a list of the BEST animal sources of protein:
- Grass-fed beef
- Wild-caught salmon
- Free-range chicken
- Cheese & Other dairies
Most of these foods are saturated with quality protein, meaning that you will need just a couple of portions to meet your daily needs!
What If I’m Plant-Based?
As we mentioned, animal foods are the only products containing the complete set of essential amino acids and the most significant bioavailability.
Plant foods, unfortunately, lack one or more essential amino acids and take up a lot of space in the stomach for little caloric value.
Nevertheless, if you’ve decided not to eat meat, your best bet would be to combine different plant products to compensate for their lacking nutrients.
Here are some of the best plant-based protein sources:
- Other legumes
- Peanut butter
In combining those, you will be more inclined towards providing sufficient amounts of protein for your body daily!
Now here’s a brief mention – If you want to optimise your protein intake further and how it’s being used, try timing it to your workouts.
Have a solid protein feeding 2 hours before your workout, and then within 2 hours AFTER the workout.
This will give you a slight boost in the constructive, anabolic processes that happen after the workout.
Protein is a powerful nutrient that keeps us healthy, alive, well and recovered, which is why you can’t ignore it!
Place quality, protein-rich products at the core of your daily nutrition, and you will see the difference for yourself!
Focus on quality-fed meats, along with some dairy and eggs, and if you are a plant-based eater, stick to grains, legumes, nuts and seeds!