What are the functions of proteins? This is a question that gets asked constantly in the fitness world. Not only does the question of the functions of proteins come up, but also how much protein a person should eat. In this article we are going to cover what proteins are, their functions, how much you should eat, and more! Take this knowledge and put it to use in your own life!
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What Is Protein?
“Any group of complex nitrogenous organic compounds that have amino acids as their basic structural units that are found in all living matter and are REQUIRED for the growth and repair of all animal tissue.”- Frederick C. Hatfield, PhD
Long story short, protein is the building block of all animal tissue. Protein yields 4 calories per gram, which is the same as carbohydrates. Protein is made up of amino acids, which are the building blocks of muscle tissue. Some amino acids can be made by the body, which others cannot. A few amino acids are essential, while others are not.
There are two main types of protein: complete proteins and incomplete proteins. Complete proteins contain all of the essential amino acids. Incomplete proteins lack at least one essential amino acid. Substances such as meat, eggs, cheese, etc. are complete proteins. Vegetables, rice, oats, etc. are not complete proteins, but can be combined to create a complete protein.
The Classifications of Protein
There are three different classifications of proteins: amino acids, peptides, and proteins.
Amino acids are needed by the body to form different tissues, enzymes, blood protein, and more. There are essential amino acids, which the body cannot create in sufficient amounts and must be taken in through food. Another type of amino acid is conditionally-essential amino acids, which can be produced by the body unless the body is injured, ill, or under another severe physical stress. There are nonessential amino acids, which can be synthesized in sufficient amounts by the human body. Peptides are small numbers of amino acids linked together. Proteins are large chains of amino acids linked together.
What Are the Functions of Proteins?
There are many functions of proteins, but we will cover some of the most basic and important ones here. First off, protein is essential for growth and recovery. This means that post-workout protein shake is helping your muscles grow and repair themselves for the next session. Branched-chain amino acids (BCAAs) are required to spare muscle breakdown during exercise. This is why many athletes will sip on BCAAs during fasted cardio as well as during their lifts. The amino acids Glutamic acid and Glutamine are important for the growth of muscle tissue. Many protein powders will already have glutamine added, but I like to add an extra scoop to my post-workout shake on extra heavy lifting days.
Collagen, which is connective tissue, makes up one=third of total body protein content. Therefore, collagen is one of the most common and important proteins in the body. When you fail to warm-up properly before your workout, you are putting this protein connective tissue at risk of damage. Be nice and warm-up before picking up the iron!
Anabolism
Whey protein is an extremely popular protein for several reasons. First, it comes in a delicious shake. Second, whey is an anabolic protein, which means that it increases protein synthesis more efficiently than other protein sources. This anabolic effect is especially useful right after workouts, as your muscles are ready for that fast acting protein to get in there and start repairing.
Anti-Catabolism
Casein protein is the ideal anti-catabolic protein because it releases slowly into the body. This slow release makes casein protein excellent for bedtime because it prevents the body from entering into a catabolic state while sleeping. Entering into a catabolic state could lead to muscle loss. This is not a seriously big deal overnight if you are trying to lose fat or maintain your muscle. However, if you are trying to build muscle you want to keep your body out of a catabolic state as much as possible.
Healthy Protein Swaps
Note: This does not mean that whole eggs, ground beef, plain milk, etc. are bad for you. These swaps are to make the fat content as low as possible while maximizing protein intake. These healthy swaps should be utilized on a regular basis, but they should not be set in stone.
How Much Protein Should You Eat?
So how much protein should you eat? Protein is one of the most forgiving food groups, if you are choosing the correct protein sources. If you workout regularly and are active, eating a little extra protein will not really effect you. A good rule of thumb for anyone is to eat 1 gram of protein per pound of body weight. For someone who is trying to build muscle, eating 1.5-2 grams of protein per pound of body weight would be beneficial. When cutting calories to lose weight, the last place you want to cut them from is protein. Shoot for 1 gram of protein per pound of body weight for excellent results!
There you have it. That was the cliff notes version of proteins! If you have any questions about protein intake or anything else in this article, feel free to email me catouellettefitness@gmail.com! I have limited spots available for nutritional coaching!
What are some of your favorite protein sources? Drop them in the comments so that I can try them out!
P.S. Don’t forget your free copy of my 12 easy macro recipes e-book below!
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