The Benefits of Protein

Fact Sheet: Protein

What is it? 
Protein is one of the major nutrients that the body
requires in adequate amounts every day. Proteins are made up of
‘building blocks’ called amino acids. Many of these amino acids are
essential – which means that our body cannot make them and they
must be supplied from the diet. When a protein contains all of the
essential amino acids, it is considered a complete protein. All
animal sources of protein are complete. If one or more of the
essential amino acids is missing, then the protein is considered
incomplete. With the exception of soy protein, vegetables sources
of protein are considered to be incomplete. But, two incomplete
plant proteins can be complementary – one protein can provide the
amino acid that the other one lacks and vice versa. This is how
strict vegetarians are able to meet protein needs – rice and beans
is a classic example of two proteins that complement one another
to provide all the essential amino acids.

What does it do?
 Protein has many important functions in the
body. One its primary roles is to build and repair muscle tissue.
Many body functions rely on proteins, too. Hormones, which act as
‘cellular messengers’ are proteins, and enzymes – which help the
body perform many of the chemical reactions that occur inside of
the cells – are also proteins. These are just a few of the many
essential functions of proteins in the body.

Why is it important? 
Simply put, protein is essential to life.
Without adequate protein, the body would not be able to grow, or to
repair everyday wear and tear on muscle tissue. We require these
vital hormones, enzymes and numerous other specialized proteins
made by the body in order to survive.

Where is it found?
Protein is found in both animal and plant
foods. Meats, fish, poultry, eggs and milk products are rich in
protein, and good plant sources of protein include beans (such as
soy, black, pinto, etc.) lentils and peas. Protein powders, made
from soy, whey (from milk) or egg whites can also be added to
other foods to boost protein content.

Figuring Out Your Daily Protein Needs

Getting enough protein helps your body meet the demands of daily living. And studies show, you probably need more if you are working to build muscle, if you're dieting and as you age. When protein intake is out of whack, it undermines energy, exercise performance and overall health. New research has even found that a protein-rich diet helps to maximize fat loss while minimizing loss of lean body mass. An easy way to estimate your daily protein needs is to divide your current weight in half. The number you get is the amount of protein (in grams) that you should be eating daily.