Everything You've Ever Wondered About Protein — Answered

Protein is one of the three macronutrients, alongside carbohydrates and fat. All macronutrients are important and must be consumed to thrive. Both the proteins we eat and the proteins in our bodies are made up of small compounds called amino acids. Amino acids are often called the "building blocks" of protein because when amino acids get assembled together, they form a protein. It may be helpful to think of amino acids as the cars on the train. Each car is an amino acid, yet the whole train is the protein. Amino acids are strung together in a variety of ways and combinations. The final sequence of amino acids determines the protein's function, structure, and role in the body.

While there are tons of amino acids in nature, humans need only 20 of them. Nine of these are called essential, meaning we must obtain them through diet. When we consume proteins through food, our body breaks them back down into amino acids, which is the functional structure for how they work in the body. How does it work? When we consume food, our digestive enzymes get to work in both the stomach and intestines. They break down those proteins back to amino acids, which can be reused to make the proteins the body needs.

Protein is behind all of our major bodily functions and is used every single day to keep the body going. It is most well-known and referred to in the context of growth and tissue/muscle repair, for those individuals who are very physically active at the gym or have undergone surgery.

However, it is also the backbone behind our skin, hair, our digestive enzymes, hormones, our neurotransmitters and our antibodies (which play a key role in our immunity). Protein is even a valuable part of making hemoglobin, the part of our red blood cells that brings oxygen all around the body. We also obtain vitamins and minerals from protein, such as those B vitamins that are essential for energy production. Once food is taken, protein is broken back down into amino acids, where they enter the bloodstream and eventually settle into tissues and fluids. When needed, we can reach back into our tissues and fluids into the stores to get the amino acids as they are needed. To make sure the supply of amino acids is steady and available, we must consume protein daily.

For example, when we consume an egg, we take in a different combination of amino acids than when we eat lentils or drink a glass of milk.

Think about it. When you hear about consuming dairy, we hear about the proteins like whey and casein, but when we consume meat or seafood, we talk about proteins like collagen. Proteins of animal sources such as chicken, eggs, milk, fish, etc., are considered complete because they contain all the essential amino acids. Plant proteins, like those in beans and grains and soy, are lacking one or more essential amino acids and are therefore considered incomplete.

For example, grains can be low in the amino acid lysine (an essential amino acid) while beans are lacking in methionine.

However, vegetarians and strict vegans can work around this by consuming various proteins of proteins to complement one another and fill in the gaps.

The amount needed varies depending on the person's needs for repair. For example, someone in metabolic stress (when metabolism goes into a "shocked" state and the body has difficulty using its available sources energy; this is how the body responds to stress in an effort to protect itself) may need more proteins than a healthy individual.

Each food contains different amino acids. One of the suggested cons of plant-based proteins is the fact that you can’t get pure protein. Beans, for example, are a blend of carbohydrates, proteins, and very little fat, where a piece of skinless chicken can be almost entirely protein.

Whey protein comes from cow’s milk. It is the liquid portion when milk is turned into cheese. You can find different flavors of whey powder—chocolate whey powder is a favorite of many of my clients. When you choose whey, always choose a grass-fed protein option.

Pros: Whey isolate is considered to be the superior option for athletes because it contains the highest amount of protein per serving. It is absorbed quickly into the bloodstream and used for muscle growth and recovery, strength improvement, and lean body composition. It is naturally complete with all the essential amino acids and is one the best sources of the three branched-chain amino acids including leucine, important for muscle development.

Like whey, this one is also dairy-based. The process involves separating the liquid milk from the carbohydrate and fat portion of the dairy. When you choose casein, always choose a grass-fed protein option.

Pros: Unlike whey, casein is digested over a long period of time. Many people who want to avoid muscle breakdown consume casein before bed to avoid a short "starvation" period during sleep that could affect the proteins stored in muscles.

Egg protein is a concentrated amount of the egg-white portion of the egg that is dehydrated and formed into a powder.

Pros: Relatively easy to digest and involves minimal processing.

Vary in composition but can contain pea protein, hemp, quinoa, soy, rice, etc.

Pros: Suited for vegans, lactose intolerance, vegetarians. When blending two or more of the different types together, you can get all essential amino acids. They are relatively easy to digest and better for the environment.

I like to wake up, work out, and grab a smoothie made with greens, banana, and plant-based protein. My favorite blend is vanilla and is a blend of quinoa, hemp, and pea. For lunch, I’m likely to grab a salad and include a protein, which is usually chickpeas, edamame, or lentils. Dinner is usually cooked greens, a whole grain like quinoa, plus about 4 ounces of wild-caught salmon. I recommend varying your proteins and having a little at each meal to ensure you're getting the perfect balance. For clients, my recommendations are really based on their preferences. I personally like to keep my animal protein to one source a day and generally prefer it in the evening. But I’m often recommending eggs in the morning and animal protein during the day. Each person is so different depending on their workout regimen and metabolism that each meal structure (a nonspecific guide of eating) that I create is based upon what an individual is already doing, with modifications and additions.

Getting protein throughout the day is essential. Making sure there is usually one source of protein at each meal (with carbohydrates and fat) can ensure that you are taking in enough of what your body needs without placing any stress on the kidneys at one time. In other words, it’s not necessary to get all of your daily protein at one time and may not be beneficial either. Additionally, it helps with satiety, stabilizing blood sugar, and is associated with weight maintenance as well. Varying the different types is essential in consuming all the essential amino acids, so make sure to switch up the sources throughout the day or even throughout the week. Be smart, read labels, and get to know what your body wants.