In this article, we'll review protein, one of the macronutrients. In previous articles, we discussed how protein is considered the “building block” for many functions, such as:
- Building strong bones.
- Promoting strong muscles and aiding in proper muscle contractions, which affects how our body moves.
- Assisting with keeping enzymes and hormones functioning properly.
- Providing calories needed to fuel our body.
What you may not know is that before protein is available for our body to use, it goes through various chemical processes, starting at the DNA level. As part of these processes, amino acids are created. These amino acids link together to form chains of protein. Hence, why they are often referred to as being the “building block” for protein. Each chain is comprised of different amino acid combinations, which is why and how protein can serve so many different functions in the body. To further break it down, there are 20 different types of amino acids and they are classified into 3 groups:
- Non-Essential: these amino acids are produced naturally by the body.
- Essential: these amino acids the body does not supply so they must come from outside sources such as food.
- Conditional: these amino acids are ones that become essential when the body isn’t able to produce sufficient amounts on its own (such as in instances of extreme stress, inflammation, or illness in the body).
To ensure you are getting all the amino acids you need, keep it simple:
- Eat protein at least 3 times a day.
- Consider consuming a mixture of animal and plant-based protein sources. Animal sources are considered the best sources of amino acids in general, along with these specific plant sources: soy, quinoa, and buckwheat. Nuts, beans, and legumes also are great sources of essential amino acids.
- Only take supplements if deemed medically necessary by your provider. Studies show Americans over supplement and that for most people, consuming a balanced meal that includes protein is sufficient enough to provide our body with all the amino acids it needs.