King of Macronutrients: Protein

We all know that protein is a macronutrient, but how many of us understand what it means and why it is important?

Nutrition provides our bodies with the energy they need to function at their best; the importance of macronutrients can't be overstated when it comes to health and fitness. Here's everything you need to know about macronutrients, and why protein is the best of macronutrients.

So join us as we take an in-depth look into the world of macro and protein nutrition.

Macronutrients:

“Counting macros” is a popular term among Fitness enthusiasts and health-conscious individuals. 

The term refers to tracking macronutrients, such as carbohydrates, proteins, and fats, which are the main sources of energy.

Macronutrients are essential, required in large quantities by the body to provide energy and support vital functions. There are three primary macronutrients: carbohydrates, fats, and proteins. Each macronutrient serves a unique purpose and is essential for maintaining overall health and well-being, such as:

A balanced diet should include a variety of foods that provide all the macronutrients that your body needs. You can also check out this as a guide to ensure that you are getting the right balance of nutrients!  

Protein: The King of Macronutrients

All three macronutrients are essential for our bodies; However, a protein often takes center stage as the most important macronutrient. 

Why is this? Not only does it help to build and repair tissues, but it has also been shown to help keep us feeling full and satisfied over others for a longer period, making it a significant component of any weight loss or weight management plan. Moreover, protein has a wide range of other functions in the body, such as aiding the immune system, hormone production, and cognitive function.

As we all know, protein is made up of amino acids, plays a vital role in our bodies, and carries out all aforementioned functions. But are we all getting the essential amino acids our bodies need? Unlike others, our bodies can't produce them, and they’re often referred to as “essential amino acids” such as:

• Histidine

• Isoleucine 

• Leucine

• Lycine

• Methionine

• Phenylalanine

• Threonine

• Tryptophan 

• Valine

Based on the amino acids present in them, they are classified into complete and incomplete proteins.

Complete Proteins: These proteins contain all the essential amino acids required by the body. Complete proteins are commonly found in animal-based sources such as meat, fish, eggs, and dairy products.

Incomplete Proteins: These proteins lack one or more essential amino acids. Incomplete proteins are predominantly found in plant-based sources such as legumes, grains, and vegetables.

Understanding the Functions of Proteins in the Body:

We have thousands of different proteins in our bodies, each with a specific function, for instance:

Enzymatic activity: Many proteins function as enzymes, catalyzing biochemical reactions in the body. Enzymes accelerate chemical reactions, allowing them to occur at a faster rate under physiological conditions.

Structural support: Proteins provide structural support to cells, tissues, and organs. For example, collagen is a fibrous protein that forms the structural framework of connective tissues, such as tendons, ligaments, and skin.

Transport and storage: They carry substances throughout your bloodstream; certain proteins, such as hemoglobin, transport oxygen throughout the body, while others like ferritin store essential molecules like iron.

Hormones: Proteins can act as hormones, which are chemical messengers that regulate various physiological processes. For instance, insulin is a protein hormone that regulates blood sugar levels.

Immune function: Antibodies, which are proteins, play a critical role in supporting the immune system to recognize and neutralize foreign substances, such as bacteria, viruses, and toxins.

 Do you know? In certain situations, when carbs and fats are not available as fuel sources, proteins can be broken down and used as an energy source.

Different Sources of Protein

There are many sources to obtain all the nine essential acids our bodies need, from both animal-based (non-vegetarian) and plant-based (vegetarian) sources. Are all protein sources the same in terms of nutrient content and health benefits?

Veg vs. Non-Veg Sources: Which is Better?

Both veg and non-veg sources can provide adequate protein intake but differ in nutrient composition and potential health benefits. Here are some points to consider, along with protein per 100g, calories, and price:

Veg Protein Sources:

Pros:

• Plant-based protein sources like legumes, beans, nuts, seeds, tofu, and tempeh are typically rich in fiber, vitamins, minerals, and phytochemicals.

• Veg sources are generally lower in saturated fat and cholesterol compared to non-veg sources.

Prices might differ depending on your location.

Cons:

• Some plant-based proteins may be incomplete, lacking one or more essential amino acids. However, combining different plant-based protein sources (e.g., oatmeal with nut butter) can create a complete amino acid profile.

• Veg sources are suitable for individuals following vegetarian or vegan diets and may align with ethical, environmental, or cultural considerations.

Non-Veg Protein Sources:

Pros:

• Most animal-based protein sources, like meat, poultry, fish, eggs, and dairy products, provide all the essential amino acids that the body needs

• In comparison to vegetarian sources, non-veg sources tend to be higher in nutrients like vitamin B12, iron, zinc, and omega-3 fatty acids (found in fatty fish).

Prices might differ depending on your location.

Cons:

• Despite this, non-vegetarian sources are often higher in saturated fats and cholesterol, which are potentially harmful if consumed in excess.

• Instead of frying food, choose lean cuts of meat and poultry and opt for healthier cooking methods like grilling or baking.

In the end, the “better” choice depends on your dietary preferences, nutritional needs, and ethical considerations. Consult with a healthcare professional to help you personalize your protein choices based on your specific needs and goals.

Protein Supplements: Protein Powder, Protein Bars, and Protein Snacks

Protein supplements provide a concentrated source of protein and many of them are considered “complete proteins”. These are a convenient and cost-effective way to increase protein intake for individuals who struggle to meet their protein requirements through diet alone, and not having to change it drastically.

Protein Powder:

These are convenient and versatile dietary supplements made from sources like whey, casein, soy, or pea protein. They can easily be added to water, smoothies, and shakes for a quick and convenient protein boost.

Protein powders can also increase muscle mass, aid in muscle recovery after exercise, and provide a healthy source of energy. They can also be added to oatmeal, pancakes, and other breakfast items to increase their protein content.

Ex: My Protein, Ritebite, Muscle Blaze, Origin.

Protein Bars:

Protein bars are an ideal snack to keep you fueled throughout the day. Not only do they offer a balanced blend of protein, carbohydrates, and fats, but they also come in a variety of delicious flavors.

Their convenience and portability make them a great choice for people on the go; especially when running low on time. They are an easy and nutritious way to get an extra boost of energy and protein.

Ex: Yoga bars, Ritebite, The Whole truth, Muscle Blaze.

Protein Snacks:

There is a wide range of protein-rich snacks available, such as protein cookies, protein chips, and protein balls. These snacks offer a great way to increase protein intake, boost energy and satisfaction between meals. 

Protein snacks can help keep you feeling fuller for longer, and provide you with important nutrients that you need for healthy body functioning. Plus, they taste great but consume them in moderation though.

Ex: Happyjars, Eatanytime, Ritebite, Gladful.

Protein and Exercise: How Much is Needed? 

Several factors influence protein intake, including age, sex, weight, and level of activity. In general

Recommended Dietary Allowance (RDA), protein should be a minimum of 0.8 grams of protein per kilogram of body weight, per average person to maintain their optimal health.

But if you have a physically active lifestyle, then your intake is different from that of an average person. Because it is crucial, especially in resistance training or high-intensity workouts, muscle tissues undergo microscopic damage. Amino acids can help with muscle repair and growth. 

Additionally, it helps with improving exercise performance, aids in recovery, and manages body composition. To give you an idea, here are a few general guidelines:

People who do a moderate amount of physical activity daily for 45 to 60 minutes should consume between 1.0 to 1.4 g/kg of body weight per day.

People who work out for longer periods (more than one hour) or are involved in high intensity activities, such as weight lifting, trekking, or running, should consume between 1.4 to 2.0 g protein/kg of body weight per day.

Remember, these are general recommendations, and it's always best to consult a healthcare professional or registered dietitian for personalized advice.

To wrap-up, protein is undoubtedly the “King of Macronutrients”, playing a vital role in numerous bodily functions.

By selecting a variety of protein sources, whether vegetarian or non-vegetarian, and incorporating them into a well-balanced diet, you can ensure all essential amino acids and maintain optimal health.

References:

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3. Li, P., Yin, Y. L., Li, D., Kim, S. W., & Wu, G. (2007). Amino acids and immune function. The British Journal of nutrition, 98(2), 237–252. https://doi.org/10.1017/S000711450769936X 

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9. Lemon P. W. (1995). Do athletes need more dietary protein and amino acids? International journal of sports nutrition, 5 Suppl, S39–S61. https://doi.org/10.1123/ijsn.5.s1.s39