Protein

Protein 101 

By Caitlyn Kambouroglos, Registered Dietitian 

The food we eat can be broken down into 3 macronutrients: carbohydrates, fats and protein. Different foods may be primarily one macronutrient while others will contain some combination of two or all three. Today the spotlight is on protein, let’s take a deeper dive into its structure and role in the body. 

Protein is made up of smaller building blocks known as amino acids. These amino acids can either be essential or non-essential. Essential amino acids must be obtained from the diet, while non-essential amino acids are able to be produced by the body. Amino acids may also be conditionally essential if the body is under a great deal of stress or fighting an illness. 

Animal-based protein sources including meat, fish, seafood, eggs and dairy contain all the essential amino acids. Soy is unique in that it contains all the essential amino acids and is also a plant-based protein source. A variety of plant foods have to be consumed in order to provide the body with all essential amino acids it needs if following a primarily plant-based diet. In addition, in comparison to animal-based proteins, a person would need to eat a significant amount of plant-based foods in order to consume the same amount of protein and amino acid profile provided by animal-based protein sources. 

Protein is needed for the structure and function of all cells in the body. Dietary protein plays an especially important role in satiety and maintaining blood sugar balance. It is responsible for repairing, building and maintaining muscle tissue which in turn helps to achieve a healthy metabolism. 

In order to optimize muscle protein synthesis it is essential to understand your body’s specific protein requirements, how much protein to consume with meals and at what times of the day. Some general guidelines for protein recommendations can be made, but ultimately it is helpful to work with a nutrition professional to determine your body’s specific needs. At Turnpaugh Health, patients have an opportunity to have their body composition assessed using the InBody Scale which is a helpful tool in assessing skeletal muscle mass and basal metabolic rate all of which play a role in determining protein and energy requirements. 

Source: LaPelusa A, Kaushik R. Physiology, Proteins. [Updated 2021 Nov 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: 

https://www.ncbi.nlm.nih.gov/books/NBK555990/?report=classic