Protein is one of the most essential nutrients used in the body. It is used to rebuild muscle tissue, grow hair, nails, and skin. Without protein, muscles become weak and atrophy. Proteins are made of smaller building blocks called amino acids which make up the structure of a muscle tissue. To put it another way, amino acids in proteins are similar to structural beams in a house.
There are nine amino acids that are considered essential because the body cannot produce them on their own and, therefore, must be consumed. A complete protein is a source that contains all nine essential amino acids. For the most part, many complete proteins come from animal sources, but there are vegetarian sources that come from plant life. Normally, legumes are considered an incomplete protein because by themselves they lack one or more essential amino acids. However, when eaten in combination, any legume and any grain will form a complete protein. For example, a vegetarian compete protein would be black-eyed peas and whole grain rice.
As mentioned before, protein is an important nutrient. It plays a big role in memory, fighting diseases, and fat burning. It is easy to say that protein deficiencies can occur since the body uses so much of it on a daily basis. Muscle tissue is last to receive protein after all other parts have used what they need. In other words, if you do not have an adequate supply of protein, your body will not be able to rebuild muscle tissue or metabolize fat.
In a study published in the American Journal of Physiology, one group of participants where fed a high protein diet of just over one gram per pound of bodyweight per day. A second group consumed a protein diet near equal to that of the RDA. The results of the study showed that the high protein group burned more fat than the group consuming protein near equal to the RDA. One reason for this could be an increased “thermic” effect. The thermic effect of the second group was elevated 16% after eating. However, in the high protein group the thermic effect increased 42% after eating. This means that by adding more protein to each meal, the first group was able to increase their metabolism slightly higher than the first group.
How much protein should you consume? For best results, eat a high protein diet consisting of at least one gram of protein per pound of lean body mass. This amount will ensure that your body has adequate protein levels available.
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