What’s the 411 on Protein?

Defining Proteins

Proteins are important macronutrients, just like carbohydrates and fats. They are large, complex molecules that play numerous roles in the body. For instance, proteins help in building and repairing structures, performing bodily functions, and regulating various processes within the body. You can find proteins essentially everywhere in the body from bones, muscles, enzymes, hormones, skin, and blood.

About Amino Acids

Proteins are composed of smaller parts called amino acids. These amino acids join together to form long, folded chains known as polypeptides. There are 20 different types of amino acids, each with unique properties. Our bodies cannot produce nine specific amino acids, so we need to get them from our food. There are conditionally essential amino acids, which are necessary only during times of sickness and stress. Furthermore, the body can make nonessential amino acids even if they are not present in the foods we eat. Here’s a quick look at these amino acids:

Name	Classification
Alanine	Nonessential
Arginine	Conditionally Essential
Asparagine	Nonessential
Aspartic acid	Nonessential
Cysteine	Nonessential
Glutamic acid	Nonessential
Glutamine	Conditionally Essential
Glycine	Conditionally Essential
Histidine	Essential
Isoleucine	Essential
Leucine	Essential
Lysine	Essential
Methionine	Essential
Phenylalanine	Essential
Proline	Conditionally Essential
Serine	Conditionally Essential
Threonine	Essential
Tryptophan	Essential
Tyrosine	Conditionally Essential
Valine	Essential

Recommendations

But how much protein do you need? This varies based on several factors such as weight, height, age, sex, and activity level. Generally, 10% to 35% of your daily calories should come from protein. In terms of weight, it’s recommended that a person consumes about 0.36 grams of protein per pound of body weight. It is important to know that one gram of protein provides four calories.

For a 2,000-calorie diet, the daily intake of protein could range from 200 to 700 calories.

For a 200-pound person, the daily intake of protein could be 72 grams.

To determine your recommended protein intake, use one of the following methods:

• Multiply your daily caloric intake by 0.10 – 0.35.
• Multiply your weight by 0.36.
• Use this Dietary Reference Intakes (DRI) Calculator.

However, if you are pregnant, protein intake should increase. Talk with your doctor about specific protein needs.

When considering your protein source, it is important to consider how it is packaged.  You are not just eating the protein found in foods, but the fats, carbohydrates, vitamins, minerals, and other nutrients accompanying it. Ideally, you should choose protein sources that are low in saturated and trans fats and processed carbohydrates. We will discuss the pros and cons of the different protein sources in an upcoming post.  

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