Protein
Next to water, protein is the most abundant substance in the body. Protein supplies the building materials for muscle, blood, skin, and nails. It is also a somewhat controversial topic with many different views on its use in maintaining a healthy lifestyle. Protein is known to contribute in the production of certain enzymes which play key roles in our defense mechanisms, immune system, and other basic life functions. Protein is a relatively poor source of energy (each gram contains 4 calories) as compared to carbohydrates; and the main function of proteins is to repair and rebuild muscle tissue. There are two types of proteins, complete and incomplete.
Complete proteins are proteins that have all the essential amino acids needed by the body in the correct ratio to enhance muscle growth and repair tissues. Milk, eggs, and meat are examples of foods rich in complete proteins. Incomplete proteins are proteins that contain some but not all of the essential amino acids. Protein rich grains, vegetables and legumes contain this form of protein and must be combined to form complete amino acids.
Dietary protein cannot be stored by the body to a great extent. It is therefore best to spread out your protein intake througout the day. Protein also has a higher thermogenic response; that is it raises the metabolism. This means that when you consume protein, it takes some calories to break down the food and utilize it for energy.
It is recommended that people obtain their daily intake of protein from many different sources. By consuming many different types of foods, you are ensuring that you are getting a wide variety of nutrients along with the necessary protein in your diet. Foods like chicken, fish, beef/steak, and dairy products contain plenty of good quality proteins. If increasing lean muscle mass is your goal, it is recommended that you consume more complete proteins and reduce the carbohydrate and fat intake to compensate for the extra protein calories. Protein supplements can be of great help to those who are busy or undertaking advanced fitness activities.
