Everything you need to know about Protein: Benefits, Types and Sources.

Protein is an essential macronutrient in the diet as it plays a multitude of roles in the cells of all living beings. It is crucial for building and repairing tissues, forming enzymes and hormones, and supporting the immune system.

Proteins play a vital role in the body, not only for growth, protein turnover, and maintenance of structural tissues but also in the transport and storage of nutrients.

Moreover, although it is not their primary function, proteins can serve as a source of energy in extreme situations when carbohydrate and fat reserves are depleted. Thus, a balanced, protein-rich diet is essential for growth, recovery, and overall health.

What is Protein?

Proteins are macromolecules composed of long chains of amino acids, which are their basic units. Amino acids are linked by peptide bonds and organized in a specific sequence determined by DNA. This amino acid sequence determines the three-dimensional structure of the protein and thus its function.

What is Protein Used For?

These are some of the most important functions of proteins for the human body:

• Building and repairing tissues: They form the basis of muscles, organs, and tissues, essential for growth and recovery.
• Biological catalysts: Many proteins act as enzymes, speeding up vital chemical reactions.
• Regulation of physiological processes: Protein hormones regulate bodily functions such as metabolism and growth.
• Immune defense: Antibodies are proteins that protect the body against infections.
• Transport and storage: Proteins like hemoglobin transport oxygen and other molecules throughout the body.
• Structure and support: Proteins like collagen and keratin provide structural support to the skin, bones, hair, and nails.

Benefits of Protein

Proteins offer a wide range of essential benefits for the body's function and health. Some of the main benefits include:

1. Building and repairing tissues: Proteins are crucial for forming and repairing muscles, organs, and tissues. This is especially important during growth, development, and recovery from injuries.
2. Production of enzymes and hormones: Many proteins act as enzymes, catalyzing vital chemical reactions in the body. They are also crucial for the production of hormones that regulate bodily functions such as metabolism, growth, and development.
3. Immune system support: Proteins play a key role in the immune system. Antibodies, which are proteins, help defend the body against infections and diseases.
4. Transport and storage of nutrients: Proteins like hemoglobin transport oxygen through the blood, while other proteins help transport and store essential nutrients within cells.
5. Maintaining muscle mass: Consuming enough protein is essential for maintaining muscle mass, especially during aging, weight loss, or recovery from illness.
6. Structural support: Proteins like collagen and keratin provide structure and support to tissues such as skin, hair, nails, and bones.
7. Source of energy: Although it is not their primary function, proteins can be used as an energy source when carbohydrate and fat reserves are insufficient.
8. Satiation and appetite control: Proteins help you feel full longer, which can be beneficial for controlling appetite and preventing overeating.
9. Maintaining basic bodily functions: Proteins are involved in essential processes such as blood clotting, fluid balance, and nutrient transport.

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In summary, proteins are vital for growth, repair, and maintenance of nearly all body structures and functions, highlighting the importance of adequate protein intake in the daily diet.

Protein Sources

Protein sources are divided into two main categories: animal and plant-based.

You can find them in foods such as:

• White and red meats. High-biological-value proteins include those from beef, veal, lamb, and pork. These meats provide “good proteins” but also saturated or “bad” fats for health. To get protein without fat, it is best to choose meats such as chicken, turkey, partridge, quail (poultry in general), and rabbit. With an intermediate level of saturated fats are game meats (deer, roe, wild boar) and duck.
• Fish. Fatty and river fish provide unsaturated or “good” fats. White fish provides protein without fat.
• Shellfish and crustaceans. Squid and octopus (rich in fat-free protein). Shrimp, prawns, lobsters, and crayfish. In the latter, the protein is concentrated in the tail and the saturated fats in the head, so it is healthier to eat only the tail.
• Eggs. Protein is mainly found in the egg white (there is very little in the yolk).
• Dairy. Milk, cheese, yogurt, etc. Full-fat dairy also contains a high amount of saturated fat. To get protein without the fat, it is recommended to choose low-fat or fat-free options and fresh cheeses instead of aged ones.
• Legumes. Plant-based protein source found in lentils, chickpeas, beans, peas, and soybeans. They provide no fat but contain fiber and starch.
• Cereals. Corn, rice, wheat, oats, quinoa, rye, etc. They have different levels of protein depending on the cereal.
• Nuts. Almonds, hazelnuts, walnuts, cashews, etc. They also provide unsaturated (“good”) fats.
• Seeds. Chia, flaxseed, hemp, poppy, sesame, etc.

You can also find protein in supplement form as protein powder or in protein bars.

Protein powder:

• Whey protein
• Casein
• Soy protein
• Pea protein
• Rice protein

Protein bars:

• Variety of bars available on the market that provide a mix of animal and plant-based proteins.

The recommended protein intake in meals should be between 30-40%, but it is essential to aim for mostly fat-free proteins.

Of course, it is also important to consume carbohydrates (many simple ones like vegetables and fruits and, in smaller amounts, complex ones like bread, pasta, rice, or potatoes). These are necessary to have enough energy so that proteins can be incorporated into the body and “build” cells, tissues, hormones, etc.

Benefits of Protein in the Gym

Many people wonder what protein is for in the gym. Protein is essential for those who exercise regularly, as it offers numerous benefits:

• Muscle building and repair: Protein is crucial for the synthesis of new muscle fibers and the repair of existing ones. During exercise, especially in resistance and strength training, micro-tears occur in muscle fibers that need to be repaired to increase muscle mass and strength.

• Post-workout recovery: Consuming protein after a workout session helps speed up muscle recovery, reducing soreness and fatigue, allowing for more effective and frequent training sessions.

• Maintaining muscle mass: In weight loss or definition phases, maintaining an adequate protein intake is vital to prevent muscle mass loss while reducing body fat.

• Increasing strength: Proteins contribute to increasing muscle strength, which is essential for improving gym performance and achieving specific training goals.

• Satiation and appetite control: Proteins help you feel full longer, which can be beneficial for controlling appetite and avoiding excessive calorie intake, making weight loss or maintenance easier.

• Metabolism optimization: Digesting and metabolizing proteins requires more energy than carbohydrates and fats, which can slightly increase daily calorie expenditure.

• Improvement of overall performance: An adequate protein intake ensures that the body has the necessary nutrients to perform at its best during exercise, helping to improve endurance, power, and recovery capacity.

In summary, proteins are essential for those looking to improve their performance and results in the gym, supporting muscle building, recovery, strength, and weight control.