The biological need for food is simple – we need to eat so that we have energy. Even if the goal is only to sit on the couch and watch a hockey game, we still need energy to exist. The human body is an amazing machine, but it needs fuel even when it is doing nothing at all, even when it is sleeping. Every function of the human body requires energy, from the beating of our hearts to the expanding of our lungs. Our body also uses energy to grow our skin, hair and nails. If we do not have the right kind of energy in our system, then these functions will cease, not only affecting the way that we look, but also how we feel. If the deficiency continues for long enough, our health will suffer as well.
To understand how important protein can be to your body, you have to first understand the role that it plays, starting from the very minute that you begin to eat it.
Protein and the Body
Protein is one of the three macronutrients that the body needs (along with fat and carbohydrates). Protein is used to make hormones and enzymes that are used for a number of different functions. For instance, the enzymes are used to digest food, to make new cells, to create neurotransmitters, to create the RNA and DNA and to regulate sleep and ovulation. It also plays a role in:
– Creating the contractive tissue of the muscles
– Creating connective tissue
– Creating cell membranes
– Helping to create red blood cells
– Maintaining fluid balance
– Regulating the pH balance of the blood
– Contributing to the bone matrix
– Contributing to the immune system (antibodies are proteins)
– Working to build hair, skin and nails
(Source: Nelson 2009)
How Protein Creates and Uses Energy
Whenever you eat food, your body kicks off a complex reaction that results in an increase in your body temperature, a process which is called thermogenesis. In the average person who is consuming a regular meal plan, meal-induced thermogenesis is 8%. In a person that is eating a reduced calorie plan, like a diet, the number might be around half that.
Each food that you eat also can affect thermogenesis. Fat raises heat by 3%, carbs raise it by 10% and protein raises heat by 30%. The increase in heat corresponds to the effort that the body must put into breaking these nutrients down. Fat is very easy to break down and is the first to be digested and burned. Carbohydrates take a little longer and may be affected by the type that they are. All carbs are divided into two kinds: simple and complex. Simple carbs are easy for the body to digest, almost as easy as fat. The more simple carbs you consume, the more of a sugar rush that the body may see. Complex carbs are harder to digest and do not cause a sugar rush. Proteins are the last nutrient to be digested and require the most work by the body, kicking off the biggest heat generation.
During digestion, all nutrients are broken down and converted into other substances. Proteins are broken down into amino acids, which will in turn be broken down and used to create new amino acids as well as hormones. Fats and carbohydrates are broken down and either burned immediately for fuel or converted to glucose, which is then sent to the glycogen “tanks” for storage and later energy use. Once the glycogen stores are filled up, the body will start storing the glucose as fat, packing the fat cells, which causes weight gain. It is a myth that protein is never turned into fat since it is treated the same way, and if there is more protein than what is needed by the body, it will be stored in the fat cells as well. Once nutrients are put into the fat cells it is all the same: fat is fat.
Eating the Right Amounts of Foods for Health and Performance
Every person needs food to survive. How much they need depends on a number of factors including age, gender, health and activity level.
Your age
There is never any greater need for protein in the human life than the first six months. A baby needs 2.2 grams of protein per kilogram of his body weight during that time period. A super buff body builder, on the other hand, may need as much as 1.6 grams per kg of body weight. Protein needs slowly decrease until the age of 19. After age 55, however, the need will increase slightly once again.
Your Gender
Because they are typically bigger, men need more protein than women, however, the gram per kilogram need might be the same. For instance, men and women doing the same level of exercise and in the same age group may need about .8 grams of protein per kg of body weight, but because a man weighs more, he will by default need more total grams per day. The only exception would be during pregnancy, when a woman needs a minimum of 60 grams of protein per day. (Medio-consult Nutrition Services)
Your Health
For those who are in general good health, the protein need will be fairly even for life, however, some conditions can cause the need to go up or down. Protein requirements may decrease if there is liver or kidney disease as well as other conditions. However, in some conditions, the protein need may be increased. Extra protein might be needed for those who are at risk for or are being treated for bed sores, and after surgery, trauma, burns and serious illness. It is important that you do not exceed the recommended safe level of protein without a doctor’s advice, regardless of your health condition.
Your Activity Level
Obviously, if you are only sitting on the couch watching the hockey game, you do not need the same amount of protein that one of the linesmen in the game would need. To get an idea of how much protein that you need, you can get a rough estimate by first converting your body weight to kilograms. To do so, divide your weight in pounds by 2.2. To get an idea of how much protein you should be eating per day, multiply your answer by .4 if you are sedentary, .5 to .8 if you are fairly active (you exercise at least 30 minutes per day 2-3 days per week) and by .8 to 1 gram if you are very active (you exercise 30-60 minutes per day at least four days per week). A body builder may need slightly more, but will still need to limit protein intake as well.
Protein Supplements
If you don’t have the time or the willpower to eat correctly, using a protein supplement may be the answer that you are looking for. There are several kinds of protein supplements to choose from. The easiest are the tiny, liquid protein shot which are more portable than some of the other options. Look for portability, palatability and, of course, good nutrition and high quality ingredients. Profect, the liquid protein shot from Protica, has over 17 high quality ingredients and comes in a unique plastic vial and several different flavors. It is slightly more than two ounces, gives over a full gram of protein and has only 100 calories. Other supplement types include the protein shakes, powders, puddings and protein bars.
Protica Research (Protica, Inc.) specializes in the development of Capsulized Foods. Protica manufactures Profect, IsoMetric, Pediagro, Fruitasia and over 100 other brands, including Medicare-approved, whey protein bullets for immunodeficiency patients. You can learn more at Protica Research – Copyright