Protein

Protein is a vital macronutrient, the body's primary building block for muscles, skin, and organs, made of amino acid chains that perform crucial functions like making enzymes, hormones, and fighting infections; it's found in foods like meat, dairy, nuts, beans, and soy, and you need a varied diet to get essential amino acids the body can't make, supporting growth, repair, and overall health.

What Protein Does (Functions)

• Building & Repair: Forms muscles, bones, skin, hair, and tissues, helping repair cells.
• Enzymes & Hormones: Creates enzymes for chemical reactions and hormones for regulation.
• Immune Support: Makes antibodies to fight infections.
• Transport: Hemoglobin carries oxygen in the blood.
• Energy: Provides energy (4 calories per gram) when needed.

Types of Protein & Amino Acids

• Amino Acids: Proteins are chains of ~20 amino acids.
• Essential Amino Acids: Your body can't make these 9; you must get them from food (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine).
• Complete Proteins: Contain all essential amino acids (e.g., meat, dairy, soy, quinoa).
• Incomplete Proteins: Lack one or more essential amino acids (most plants); combine different plant sources for complete intake (e.g., beans and rice).

Best Food Sources

• Animal-Based: Meat, poultry, fish, eggs, dairy.
• Plant-Based: Beans, lentils, nuts, seeds, soy (tofu, tempeh), quinoa.
• Supplements: Powders (whey, soy, pea) for convenience, especially post-workout.

How Much You Need

• General Guideline: Adults need at least 0.8 grams of protein per kilogram (or ~7g per 20 lbs) of body weight daily, but needs vary by age, weight, activity, and health status.
• Variety is Key: Eating diverse protein sources ensures you get all essential amino acids.