Protein Explained...

Protein is a key component in building and repairing muscle as well as regulating your body. Similar to carbohydrates, protein is a macronutrient that should be incorporated into almost every meal. Protein is great because it keeps you full throughout the day, regulates your hormones, and boosts your metabolism. So basically, protein is your best friend, but what exactly is it?  

What are Proteins?

Macromolecules, such as proteins, carbohydrates, and fats, are all made up of monomers, which are their singular building blocks. For proteins, the monomers are called amino acids. Think of this chain as beads on a bracelet, the amino acids are strung together in a specific order to make a protein. In total, there are 20 types of amino acids (beads). The possibilities for the structure of a protein range from 34,000 amino acids like titin to only three. Because there are so many amino acids, it’s necessary to diversify your diet, trying to consume as much protein as possible. Your body is smart and is able to make some amino acids on its own. However, it’s necessary to supplement the others through food. 

Essential vs. Nonessential Amino Acids

As you know, amino acids are the building blocks of proteins, and they are classified as either essential or nonessential. While all proteins are “essential” in your diet, this is referring to what your body can produce vs. what it can’t. 

Essential: Of the 20 possible amino acids, nine of them are classified as essential. They are “essential” because the body can’t produce them on its own. Therefore, they must be obtained through food or supplementation. The list of essential amino acids includes histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. A complete protein is a protein that has all nine essential amino acids. Some examples include fish, meat, eggs, quinoa, etc. 

Nonessential: The remaining 11 amino acids are “non-essential,” meaning that your body makes them through various metabolic pathways. The non-essential amino acids include Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine, and Tyrosine. The specific amino acids are less important than focusing on the protein itself; if you focus on your protein intake, you should cover all your bases, both essential and nonessential. 

When Should I Aim to Eat Protein? 

While I think it’s important to incorporate protein in every meal, the timing of your protein consumption is key when building muscle as an athlete. In the same way that carbohydrate timing is crucial for energy, protein timing plays a large role in muscle growth. Registered dietician Amy Stephen explains “I look at protein as a muscle-building nutrient. I don’t look at it as an energy source.” Your main focus for energy pre-game should be carbs. 

Post-Workout: When you work out, you’re tearing your muscles apart, and the role of protein is to repair them. The proteins you consume ultimately help make the muscles stronger than they were before. This is why it’s important to have protein within the hour after your workout or game has finished. 

Breakfast: Another important time to eat protein is your first meal of the day. When you wake up, protein is a great macronutrient to help keep you full for the day ahead.  Many of the breakfast foods you are eating already are naturally high in protein. For example, eggs, yogurt, and smoothies are all great sources of proteins. 

Throughout the day: While post-workout and breakfast proteins are both important, I also try to incorporate protein throughout the day. A general rule of thumb when building a meal is to look at what your protein source is. When you order a salad, try to make sure there’s a protein like chicken or beans on top. 

What about Protein Powders and Supplements? 

There are a lot of different companies promoting protein powders, but as a consumer, it’s sometimes hard to tell the difference. Protein powders are a great alternative or addition to typical protein options, but they can be slightly confusing. Here’s my breakdown: 

Plant: As the name suggests, plant proteins come from plants instead of animals. It’s a personal preference for which protein you prefer, but my favorite protein powder is the Kachava All-in-1 powder. There are a few types of plant proteins: pea, hemp, soy, etc, all of which have their own unique benefits. 

Animal: These are called animal proteins because they are milk and dairy products. The main types of animal proteins are whey and casein. Once again, it’s a personal preference as to which route you want to take. 

As you’ve learned while reading this article, protein is essential for both athletes and non-athletes. It helps to gain muscle, stay full, and regulate your body overall. Hopefully, this article helped break it down into simple terms for you, and you now have a better understanding of what protein really is. If you’ve liked the past two articles, stay tuned for the next post about fats! 

Works cited: 

"Health and Nutrition." Sentient Media, sentientmedia.org/category/health/nutrition.

"Protein 101: Consider the Quality as Well as the Source." Thorne, Thorne HealthTech, www.thorne.com/take-5-daily/article/protein-101-consider-the-quality-as-well-as-the-source.

Raman, Kris Gunnars. "10 Science-Backed Reasons to Eat More Protein." Healthline, Healthline Media, 30 Aug. 2023, www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_6.

Raman, Kris Gunnars. "Essential Amino Acids: Definition, Benefits, and Food Sources." Healthline, Healthline Media, 30 Aug. 2023, www.healthline.com/nutrition/essential-amino-acids#what-they-are.

"Should You Eat Protein Before or After a Workout?" Peloton Blog, Peloton Interactive, www.onepeloton.com/blog/should-you-eat-protein-before-or-after-workout.

Sperry, Jason. "Do I Need to Worry About Eating 'Complete' Proteins?" Cleveland Clinic Health Essentials, Cleveland Clinic, 17 Oct. 2022, health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins.

"Which Protein Sources Are Best for Your Health?" Cedars-Sinai Blog, Cedars-Sinai, 12 Jan. 2023, www.cedars-sinai.org/blog/best-protein.html.