Why Protein?

• Protein is an essential component in anyone’s diet since it is from protein that we gain the amino-acids that are important in making many cells in our bodies; this includes muscles, hair, nails, etc.
• Because of its importance in muscle repair and growth, body builders, in particular, are interested in diets with high protein content.

This article will consider some of the benefits of a high protein diet, as well as important factors to take into consideration when following this kind of diet.

First, it should be said that protein is an essential component in anyone’s diet since it is from protein that we gain the amino-acids that are important in making many cells in our bodies; this includes muscles, hair, nails, etc. In general, a healthy person will not lose significant protein other than through hair and nails, so the protein and amino-acids you eat stay in your body. However, if you are not well because of an illness or an infection, you may need to consider a higher consumption of protein to replace the protein that is lost.

Young children also require more protein per pound of body weight due to the growth of their bodies. In extreme cases, a protein deficiency accompanied by an energy deficiency can result in a form of protein-energy malnutrition called marasmus, noticeable by loss of body fat and wasting of muscle tissues. This, however, is not a common problem for those living in the developed world.

Protein should comprise 10 to 15 percent of a healthy diet. If you eat 1,500 calories per day, you should be eating about 56 grams of protein.

What Amino-Acids are Essential?

Eight essential amino-acids are needed to maintain health: leucine, isoleucine, lysine, methionine, phenylalanine, theonine, tryptophan, and valine. All of these are found in plants, but because plant sources are often weak in lysine and tryptophan, nutrition experts advise supplementing the diet with animal protein.

What Food Sources can Provide me with Protein?

Main food sources of protein are meat, fish and eggs.

Food Amount of Protein
3 oz. broiled ground beef 21 grams
3 oz. roasted ham 18 grams
3 oz. veal broiled 23 grams
3.5 oz. roasted chicken 27 grams
3.5 oz. baked/roasted salmon 27 grams
3.5 oz. tuna canned in water 28 grams
1 beef frankfurter 6 grams
1 oz. sliced ham 5 grams
1 large boiled egg* 6 grams
1 cup of Milk 8 grams

* Most of the amino-acids (protein) in an egg are found in the egg white (the yolk is mostly fat). The amino acid content of a raw or cooked egg is basically the same, no matter how you cook it.

Other sources of protein include soy, nuts, peas, whey, seeds, lentils, cheese, spinach, broccoli, brown rice, dried beans and peanut butter.

Advice for Body Builders

Because of its importance in muscle repair and growth, body builders, in particular, are interested in diets with high protein content. It must be kept in mind, however, that protein intake above 20 percent is not recommended, even for weight lifters (based on current research). Protein content higher than this will overwork your kidneys and will not result in greater muscle gain.

We have already stated that there is more to think about than simply increasing the amount of protein in your diet. It is also important to take into consideration the need to increase your calorific intake.

Advice for Dieters in General

For those people who are interested in losing body fat and replacing it with muscle, there are no short cuts. If the protein you eat is not used to build and repair muscle tissue, then it will be converted to energy or stored as fat. If you want to lose body fat, you still need to follow general dieting advice. This means eating a healthy diet as well as exercising, both aerobic and weight training.

The information supplied in this article is not to be considered as medical advice and is for educational purposes only.