What Are Proteins and What Do They Do?

Just what are proteins and what do they do? Why do we need them and why are low to no protein diets not good for you? This one topic can go on and on and there are loads of scientific journals that can explain every last detail for you. But who has time for that?

In a nutshell, there are three macronutrients: proteins, carbohydrates, and fats. Macronutrients provide calories (energy). The body needs large (macro) amounts of nutrients (hence the term) in order to function properly to sustain life.

So, what are proteins and why do we need them?

Proteins are essential for healthy muscle. This is why body builders will increase protein intake by using protein powders in addition to consuming larger amounts of meats or other animal products.

Your immune system also benefits from proteins. Proteins do most of the heavy lifting in cell maintenance and are absolutely necessary for the structure, function, and regulation of the body’s tissues and organs. It’s also necessary for creating hair, blood, connective tissue, antibodies, enzymes, and more.

You also stay full longer with proteins. The layman’s reason why is that proteins are much more complex than carbs. Therefore, it takes longer for your body to digest them leaving you feeling full longer. So, you’re much better off making sure your snacks (even your after-dinner snack) are higher in protein. You’ll be less likely to go searching for sugary snacks because you full longer. It’s also more difficult for the body to store proteins as fat. Bonus!

Where can I find proteins?

Most people automatically think of meats and other animal products. This would be correct, but not the only answer. Meats (red meat, poultry, fish) and animal products (milk, eggs, cheese) are naturally much higher in protein. But proteins can also be found in nuts, grains, and legumes (beans). Protein powders are also available as a supplement for athletes who wish to supplement their daily intake. Powders are derived from various plant and animal sources.

How much protein do I need?

WebMD suggests that the very general average for women is 10%-35% of your daily calories should come from protein. However, this amount varies depending on age and activity level. The National Academy of Sports Medicine (NASM), suggests that if you want to lose weight, you should aim for .73 – 1 gram per pound (your body weight). If you’re an active athlete, shoot for 1 – 1.5 grams per pound. This is why body builders will supplement with protein powders in addition to the actual food that they eat. Remember, protein is necessary to build muscles. If they are only consuming enough protein to maintain normal function, they’ll never build excess muscle. They must supplement with extra protein in order to gain muscle mass. Keep in mind that these are estimated averages. The range varies just slightly from study to study as well as person to person.

What about low-protein diets?

Usually low-protein diets are not recommended unless you have liver or kidney issues. In this case, your body cannot eliminate the dangerous waste products from consuming proteins. If you do have liver or kidney problems, a health professional will most likely recommend a safe low-protein diet for you. If you are healthy, low protein is not recommended, especially not without a doctor’s supervision. Proteins are responsible for just far too many critical things going on in your body.

As a cautionary example, an acquaintance who is every trainer’s and doctor’s nightmare went low to no proteins on a whim. She is the type that jumps from one fad diet to the next. I cautioned her against it, but she did it anyway. It wasn’t very long before she sends me a message asking if I knew why the condition of her skin and nails took a dive and why her hair was falling out. I had to repeat what I had told her about eliminating proteins and told her that was absolutely why her hair was falling out and her skin and nails were doing so poorly.

What about vegetarians or vegans?

For the reasons listed above in regard to low-protein diets, people who are considering going vegetarian or vegan, must do their research. There are plenty of plant sources for protein, but they would also have to make sure they get enough. Generally speaking, these sources of plant protein are not in as high concentrations as with animal sources, so more of the plant protein would need to be consumed.  Someone considering a vegan or vegetarian lifestyle should consult with a physician first.

Finally…

In any case, it is not recommended that you make any drastic changes to your regular diet without consulting with a doctor first. What I can comfortably recommend is making balanced, healthy changes to your diet. Always start there before attempting anything more restrictive or drastic than that.