The Protein Effect

Out of all of the nutrients I want to discuss, protein is the one I dread most. Sure, there are controversies and questions surrounding carbs and fats, but due to its muscle building nature, protein is an entirely different animal (hehe that pun was definitely intended)—there is not a lot of negative information surrounding it. Consequently many dramatically increase the amount of protein they eat when they begin changing their eating habits without realizing some of the possible consequences.

When it comes to proteins, just like carbs and fats, there are subcategories: complete and incomplete proteins. Complete proteins have all nine essential amino acids, the ‘building blocks’ of protein the body does not make, while incomplete proteins do not have all nine. Meat products are examples of complete proteins, along with soy, quinoa, and gelatin (which really is a meat product…most just don’t realize it, and even less actually eat enough to get benefits from it). Any other products, like nuts, beans, grains, etc, are all incomplete proteins.

So chances are, if you are eating meat every day, then you are getting the appropriate amount of protein needed for your bodies normal functioning. The problem with protein is that many people eat too much of it, especially red meat like steak, bacon, and hamburger. Eating too much red meat adds a lot of saturated fat to the individual’s diet (saturated fat is the ‘sometimes’ fat that we discussed last week). Those who eat large amounts of red meat typically have higher blood cholesterol and blood pressure. A serving size of meat is about the size of a deck of cards. Just like when it comes to the ½ cup ice cream serving for most brands, it is very rare for somebody to eat just one serving of meat.

Then there are people like me: vegetarians. I made the choice recently to switch to vegetarianism simply because I don’t like meat very much. I know. After reading those last two sentences all of you probably think I'm crazy. However, I feel great on my vegetarian diet so far. It is one of those things that just works well for me individually. One important things I have learned since I cut out meat is the importance of protein pairing. What this means is that throughout the day, a wide variety of incomplete proteins are eaten so that a complete protein is made. I like to treat it as a math problem. For example, if I eat a food that contains three of the essential amino acids, then later consume a food with the other six essential amino acids, then I have consumed all nine of the essential amino acids. To be clear, this is not something I strictly keep track of. Though I make sure I do eat enough protein every day, I do not count the number of essential amino acids I am eating. If you are a vegetarian and eat a wide variety of protein foods every day, then you are getting the essential amino acids your body needs and there is no need to have a spreadsheet of every amino acid you consume. 

Now that I have mentioned some of the basic concepts of proteins, let’s discuss why it is important. What I love about protein is that you can see when it is working effectively in your body because muscles are made up of protein. Everything that enables you to move, whether it be your muscles, bones, tendons, ligaments, etc are made up of protein. This is why body builders tend to eat more protein than the average person—it helps them build more muscle as they are working out. There are many dietitians who may tell you that eating extra protein doesn’t help you bulk up at all, but I can say that it at least helps me bulk up. Maybe I am an exception, or perhaps it is something that helps some and not others. Obviously, if you are planning to bulk up, this is something you need to experiment with.

Some of the more complicated (but equally important) functions of proteins include fluid and pH balance, transportation of substances throughout the body, immune strength, and catalysts that speed up chemical reactions. And, when absolutely necessary, it can be used for energy in place of carbs, though with all of these other important functions, I’m would definitely not recommend doing that.

With these numerous essential functions, there is still one I haven’t mentioned. As a future dietitian, this is the one that I tend to talk about the most when I am asked about protein: it improves satiety and appetite control. This doesn’t mean that protein makes you feel full (that is fiber’s job) but it makes you happy and satisfied with your meal. I notice this a lot when I am snacking. A typical snack for me is an apple and some peanut butter. If I eat an apple by itself, I feel full afterwards, but I usually want to keep eating. If I have a couple tablespoons of peanut butter with my apple, I not only feel full, but no longer want to eat and am more focused on whatever I am doing. This is why I always try to have a protein food incorporated into my meals and snacks.

When I say protein food, I am obviously not just talking about meat, even when I was consuming it regularly. Protein foods can be dairy product, nuts, beans, grains, and some vegetables and fruits. I used to get stuck into the habit of only believing that meat was a good source of protein, and was amazed when I was proven wrong! Since I don’t eat meat it makes me branch out and try new proteins, and I have to say, there are many delicious ones out there! I am in no way suggesting that any of you need to stop eating meat, I am just saying that there are many different options of you choose to not consume meat.

As my explanation of the main three nutrients (carbs, fat, and protein) comes to a close, I have a few final thoughts:

1.       Try to incorporate a carb, fat, and protein into every meal. Carbs help you feel full, fats make the food taste good, and protein helps you feel satisfied after eating.

2.       Branch out! There are a variety of different foods that contain one or more of these three nutrients. Don’t be afraid to try new ones.

1.       Lastly, eat a balanced diet. I know I am just repeating what everybody knows, but it is absolutely true. I truly believe a balanced diet is the key to any weight loss or gain program you might be starting. If you follow an eating plan that incorporates all three of these nutrients in recommended amounts, then meal time will not feel like a time for restriction and sadness.

And can we just for a moment celebrate the irony that I work at Five Guys…