We focus on the extraordinary world of proteins, the building blocks of life. In this article, we’ll take a closer look at the critical role protein plays in our health, from supporting muscle growth to boosting immune function and more.
What is Protein?
Protein, often referred to as the building blocks of life. They are complex molecules that play a crucial role in virtually all biological processes in our bodies. They are made up of smaller units called amino acids. Think of protein as a necklace and amino acids as the individual beads. There are 20 types of amino acids that can be combined to make a protein.
Proteins are involved in a variety of key body functions. It is essential for building and repairing tissues including muscles, skin, hair and nails. It also plays a vital role in the production of enzymes and hormones that regulate various body functions.
In addition, proteins promote the health of our immune systems by helping to produce antibodies, our body’s soldiers that fight disease-causing invaders. It is also an important source of energy, especially in the absence of adequate carbohydrates and fats.
Health Benefits
Muscle Growth and Repair
Protein is essential for muscle development and repair. It helps repair muscle tissue after strenuous physical activity, which is especially beneficial for athletes and people with active lifestyles.
Immune Function
Antibodies formed from proteins play a vital role in the immune response and help protect the body from harmful viruses and bacteria.
Weight Management
A high-protein diet helps with weight loss and weight control. Protein-rich foods can keep you full for longer, reducing unnecessary snacking and overeating.
Metabolism
A higher protein intake can increase your metabolic rate, helping you burn more calories.
Healthy Skin, Hair and Nails
Proteins like collagen, keratin and elastin are important for maintaining healthy skin, hair and nails.
Wound Healing
Protein is essential in the body’s healing process, particularly when it comes to recovery from surgery or injury.
Hormone Production
Certain proteins function as hormones and aid in various body functions and processes.
Red Blood Cell Production
Hemoglobin, a protein, is responsible for carrying oxygen throughout the body.
Side Effects
Digestive Issues
A high-protein diet, especially when carbohydrate intake is low, may cause constipation or diarrhea. This is because fiber is found primarily in carbohydrate-rich foods and is essential for healthy digestion.
Kidney Damage
For people with kidney disease, a high-protein diet may put extra stress on the kidneys, exacerbating the condition.
Nutrient Deficiencies
Overconsumption of protein at the expense of other essential nutrients like fiber-rich carbohydrates and healthy fats can lead to nutritional imbalances and deficiencies.
Dehydration
Increased protein intake causes the body to produce more nitrogen waste, which can lead to dehydration. When eating a high-protein diet, it is crucial to increase your water intake.
Heart Health Concerns
Some sources of protein, particularly red and processed meats, are high in saturated fats. Consuming these in excess can lead to increased cholesterol levels and heart disease.
Food Sources
Animal-Based Food Sources of Protein
- Egg
- Chicken breast
- Salmon
- Milk
- Greek yogurt
- Cheddar Cheese
- Shrimp
- Turkey breast
- Cod
- Beef
Plant-Based Food Sources of Protein
- Tofu
- Hemp seed
- Almond
- Quinoa
- Amaranth
- Spirulina
- Seitan
- Black bean
- Pumpkin seed
- Green pea
Other Protein Sources
Best Overall: Dymatize ISO100 Hydrolyzed at Amazon ($33)
Best Seller: Orgain Organic Protein at Amazon ($35)
Best Budget: NAKED nutrition Naked Mass at Amazon ($70)
Best Overall: Dymatize ISO100 Hydrolyzed
- Dymatize ISO100 Fruity Pebbles Protein Powder (20 Servings).
- Scientifically formulated with fast-digesting hydrolyzed whey protein isolate. If your goal is gains in muscle size and strength, ISO100 is your perfect partner.
- 25 grams of protein, which includes 5.5 grams of branched-chain amino acids (BCAAs), & 2.6 grams of Leucine per serving.
- Zero grams of fat and less than 1 gram of sugar per serving.
- Easy on the stomach and gluten free, with less than 0.5g of Lactose; sweeteners like sucralose, steviol glycosides are present.
- Brand: Dymatize
- Flavor: Fruity Pebbles
- Servings per Container: 20
- Item Weight: 1.34 Pounds
- Material Type Free: Gluten Free
Best Seller: Orgain Organic Protein
- New look and label, same great product. Includes 1 (2.02 pound) Orgain organic protein & superfoods vanilla bean plant based protein powder.
- Combined benefits of protein and superfoods: 21 grams of organic plant based protein (pea, brown rice, and chia seeds), 8 grams of organic dietary fiber, and only 1 gram of sugar in each serving. 50 organic superfoods per scoop.
- Vegan, USDA organic, dairy free, lactose free, gluten free, soy free, non GMO, doctor developed. Note: May contain wheat.
- Our organic superfoods blend includes organic veggies, herbs, greens, grasses, berries, fruits, sprouts, and ancient grains. Good source of food based vitamin B6 and C, iron, riboflavin, thiamin, and pantothenic acid.
- Ideal for healthy, on the go nutrition for men, women, and kids. These are great for an antioxidant boost, weight management, meal replacement drinks, a breakfast shake, smoothies, building lean muscle, muscle recovery, and pre or post workouts.
- Brand: Orgain
- Flavor: Unflavored
- Servings per Container: 18
- Item Weight: 0.74 Ounces
- Diet Type: Gluten Free, Plant Based, Vegan
Best Budget: NAKED nutrition Naked Mass
- Only Three Ingredients: Naked Whey, Naked Casein and Organic Maltodextrin (made from gluten free organic tapioca). Naked Mass contains no artificial sweeteners, flavors, or colors and is GMO Free, No rBGH or rBST, Soy Free and Gluten Free.
- Maximum Nutrition: 50g of Protein, 252g of Carbs, 1,250 Calories, 11.5g of BCAAs (branched-chain amino acids) per serving and only 5g sugar – compare vs other weight gain supplements for bulking.
- Multi-Phase Clean Protein: Keep protein synthesis up by combining fast release grass-fed whey with slow-digesting micellar casein. Plus, get the healthy amino acids your body needs. Combine with a high-calorie diet and exercise to gain weight and transform yourself from a hard gainer to a pro gainer.
- Premium Complex Carbohydrates: Unlike other weight gainer supplements that use wheat-based maltodextrins, Naked Mass is a serious, true mass gainer and uses gluten free organic tapioca maltodextrin for clean source complex carbohydrates.
- Best Weight Gainer Shakes And Recipes: Our unflavored super mass gainer protein powder is versatile for making smoothies and recipes. Boost calories and give your body optimum nutrition by adding Naked Mass to homemade protein bars, shakes, and more.
- Brand: NAKED
- Flavor: Unflavored
- Material Type Free: Gluten Free, Soy Free, Non-GMO
- Servings per Container: 11
- Item Weight: 8 Pounds
Fun Facts
Fact 1: Most Abundant Molecule
Protein is the most abundant molecule in the human body after water. It accounts for as much as 15% of the average person’s body weight.
Fact 2: Hair and Nails Are Protein
Our hair and nails are primarily made of a protein called keratin.
Fact 3: All Proteins Aren’t Equal
Not all proteins are created equal. “Complete protein” is found primarily in animal sources and contains all nine essential amino acids that our bodies cannot produce on their own.
Fact 4: Protein’s Double Duty
Did you know that protein not only builds and repairs body tissue but also produces enzymes, hormones, and other body chemicals?
Fact 5: Plants Have Protein Too
Who says only meat has protein? Many plant-based foods, like lentils, chickpeas and quinoa, are packed with protein.
Fact 6: Calorie Provider
Protein provides about 4 calories per gram, the same amount as carbohydrates and less than half the calories provided by fat.
Fact 7: Proteins are “Travelers”
Hemoglobin, a protein in our blood, is responsible for carrying oxygen from our lungs to the rest of our body.
Fact 8: Protein’s Ancient Roots
The word ‘Protein’ comes from the Greek word ‘Proteios,’ which means ‘primary’ or ‘holding the first place.’
