Protein is one of the three macro nutrients (carbohydrates ,and fats the other 2) that builds, maintains, and replaces tissue in our body. Your muscles, your organs, and your immune system are made up mostly from proteins.
During digestion proteins are broken down into amino acids. The amino acids can be reused to make the proteins your body needs to maintain muscles bones blood and body organs. There are thousands of different proteins, but 22 of them are very important to human health.
Of the 22 amino acids, your body can make 13 of them. Your body cannot make the other 9 amino acids, but you can get them from protein rich foods.
Protein-Amino Acid Breakdown:
9 Essential (not produced by the body. Must be obtained through food or supplements)
4 additional Non-Essential amino acids (required for infants and growing children)
9 conditionally Non-Essential amino acids.
Complete and Incomplete Proteins:
Protein from animal sources, such as meat and milk, is called complete, because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential among acids. This can be a possible concern for someone who doesn’t eat meat or milk products. People who eat a vegetarian diet can still get all the essential amino acids by eating a wide variety of protein rich vegetable foods.
Best Sources of Protein:
Pro’s and Con’s of Supplement based Protein:
-Supplements contain complete proteins with all the essential amino acids you need for good health.
-These supplements offer convenience for on the go consumption as meal replacements and snacks.
-They are are easy to prepare as smoothies and shakes.
-Supplements are an easy to track your daily protein intake without calculating the protein content of various foods.
-Protein supplements may be more expensive than a similar amount of whole food proteins.
-They lack other nutrients that naturally accompany proteins found in meat, fish, dairy products or whole grains.
-protein supplements are not regulated by the US food and drug administration, and therefore, their labels may not accurately reflect the contents of the package for reveal impurities in the product.
Pro’s and Con’s of food based Protein:
-As with proteins supplements, Food proteins supply amino acids.
-Meat, as a complete protein, has all the amino acid your body cannot make.
-Vegetable sources, which are incomplete, lack one or more amino acids but can be combined to provide all the amino acids.
-They provide vitamins, minerals, carbohydrates and healthy fats unavailable protein supplements.
-Many protein rich foods require more extensive planning and preparation than simply mixing a powder into a shake.
-Many plant-based proteins must be eaten in the correct combination to supply you with full range of essential amino acids.