Protein Basics

What is protein?

Proteins are what we are essentially made up of. The proteins that we eat are broken down by the body into their smaller components called amino acids. These amino acids are termed the ‘building blocks of life’ as they are what all the proteins in the human body are made up of. Such as your organs, muscles, tissues, etc... Proteins are also used as chemical catalysts, messengers, hormones, to build new tissues and as a fuel within the body. There are 20 amino acids needed by the body, which combine in different formations to allow the body to produce the vastly different forms of protein which make up the human body.

Are there different types of protein?

We need to eat a wide verity of proteins in our diet to allow us to have a ready supply of all the different amino acids (building blocks) that our bodies need. There are 8 amino acids which are essential in our diet as our bodies can’t produce them. The other 12 amino acids that the body needs can be produced from the 8 essential ones in the liver.

There are two types of protein complete and incomplete. Complete proteins contain all 8 essential proteins in sufficient amounts that the body needs (e.g. meat, diary, poultry, soy foods, tofu). Incomplete proteins contain all 8 essential amino acids but not all of them are in sufficient amounts that the body needs (e.g. rice, beans, pasta, nuts).

Where can I get protein from?

Proteins can be got from both animal and non-animal sources. animal produce tends to give us a complete source of protein (the only non-animal sources of complete protein are soy products and tofu). Where as non-animal sources tend to be deficient in one or more essential amino acid. So if a diet is eaten that does not include animal produce then eating complementary proteins is necessary (see vegiterian/vegan factsheet).

Many athletes take protein or amino acid supplements, these tend not to be called for as it is relatively easy for the average person with a well balanced diet to take in sufficient amounts of protein to fulfil their bodies needs. There is little evidence that taking a excess of protein will help to build up muscle or body bulk.

How much protein do I need?

Below is a very rough guide of how much protein that different lifestyle groups should take in on a daily basis. It is important that this chart is only used in conjunction with a full nutritional assessment from a trained nutritional therapist.

Lifestyle Type	g of protein per kg of body weight
Sedentary Adult	0.75
Average Adult	1.2
Aerobic Fitness	1.4 – 1.6
Speed Athlete	1.8
Strength/Muscle Mass	2.0
Maximum Useable Protein	2.0

Can I eat too much protein?

The human body can only use a maximum of 2g of protein per kg of body weight per day. So any excess of this amount goes to waste within the body, as unlike many other substances used by the body protein can not be stored for later use. Regular extreme excesses of protein can theoretically lead to liver and kidney damage. Protein excesses can be spotted by strong smelling dark urine, if you have any concerns about liver or kidney damage discuss this issue with a doctor.

TOM

Tom Godwin – Personal Trainer – Foresight Fitness Services (Personal Training + Corporate Wellbeing) - Manchester and Cheshire, UK

trainer@foresight-fitness.co.uk

www.foresight-fitness.co.uk