What are amino acids?

Amino acids are the building blocks of protein and are crucial for a wide range of biological processes in the body. There are 20 different amino acids that the body needs to function properly. Of these 20 amino acids, nine are considered essential amino acids, and eleven are non-essential amino acids.

Essential amino acids are those that the body cannot produce on its own and must be obtained through the diet. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Non-essential amino acids, on the other hand, can be produced by the body from other amino acids or nutrients.

Essential amino acids play a critical role in protein synthesis, muscle growth, and tissue repair. They are also involved in a variety of metabolic processes in the body, including energy production, immune function, and hormone regulation. Because the body cannot produce essential amino acids, it is important to consume them through the diet or supplementation to ensure the body has all the necessary components to support optimal health and wellness.

Deficiencies in essential amino acids can lead to a range of health problems, including muscle wasting, impaired immune function, and poor wound healing. This is why it is crucial to consume a balanced diet that includes sources of all nine essential amino acids to meet the body's protein and nutritional needs.

Complete versus Incomplete Protein

Complete proteins contain all of the essential amino acids that the body cannot produce on its own, while incomplete proteins do not. Animal-based proteins such as meat, poultry, fish, eggs, and dairy products are generally complete proteins, while plant-based proteins like beans, legumes, nuts, and seeds are usually incomplete proteins. It's important for plant-based eaters to be aware of protein sources and to consume a variety of plant-based proteins to ensure that they are getting all the essential amino acids needed for optimal health.

Here are some plant-based options that are complete protein sources containing all 9 essential amino acid

➡Legumes + Grains OR Seeds = Complete Protein

➡Beans + Grains OR Seeds = Complete Protein

➡Chickpeas + Grains OR Seeds = Complete Protein

➡Lentils + Grains OR Seeds = Complete Protein

➡Peanuts + Grains OR Seeds = Complete Protein

➡Peas + Grains OR Seeds = Complete Protein

When it comes to choosing protein sources, it’s important to focus on obtaining a variety of both animal and plant-based options. Animal-based protein sources are typically high in protein, but they can also be high in saturated fats, whereas plant-based protein sources are typically lower in protein but can be rich in fiber, vitamins, and minerals.

Daily Protein Needs

For a healthy adult, the recommended daily intake of protein is around 0.8-1.0 grams of protein per kilogram of body weight. This means that a 68-kilogram person should aim to consume around 55 grams of protein per day. 

However, for those looking to lose weight, increasing protein intake may be beneficial. In these cases, a protein intake of around 1.2-1.8 grams per kilogram of body weight is recommended or making about 40% of your daily calories come from protein sources. 

Even if you aren’t looking to lose weight, focusing on increasing your protein intake may be beneficial to you:

• Protein is essential for building and repairing muscle tissue. Consuming a high-protein diet can help preserve and increase muscle mass, even when in a calorie deficit, which is important for maintaining a healthy metabolism.

• Protein has a higher thermic effect of food (TEF) than carbohydrates or fat, meaning that the body burns more calories digesting and metabolizing protein compared to other macronutrients. This can lead to a modest increase in energy expenditure and potentially assist in weight loss efforts.

• Protein is highly satiating, which means that it can help reduce hunger and increase feelings of fullness. This can help reduce the likelihood of overeating.

• High-protein diets can help preserve lean body mass while promoting fat loss. In other words, individuals can lose body fat while retaining more of their muscle mass, resulting in a more favorable body composition.

To give an idea of what a serving of protein looks like, here are some common examples:

• 1 serving of meat or poultry: 3-4 ounces (the size of a deck of cards)

• 1 serving of fish: 3-4 ounces (the size of a checkbook)

• 1 serving of tofu: 1/2 cup

• 1 serving of beans or legumes: 1/2 cup

• 1 serving of nuts or seeds: 1/4 cup

Bottom Line:

Protein is a crucial macronutrient for maintaining optimal health and wellness. By incorporating a variety of animal and plant-based protein sources into your diet and following recommended daily intake guidelines, you can ensure that you are meeting your body's protein needs.