Understanding our need for protein and how it is necessary for tissues and organs in our body, is important. Along with fats and carbohydrates, proteins are known as macronutrients. They are nutrients that your body needs in large quantities for proper function, energy and repair. Proteins are large molecules found throughout all parts of your body, including your skin, muscles, hair and bones.
Some of their functions include forming the infrastructure that maintains cell shape and transporting molecules within the cells and throughout the body. They are also essential for replicating our DNA, are catalysts in certain metabolic reactions, and are very active in the immune system response.
Proteins are made up of chains of amino acids, which are basically building blocks or structural components. There are 20 amino acids that help form these thousands of proteins. These do most of the work inside the cell. A single cell can make a protein. However, many proteins consist of multiple chains. Your body cannot store these amino acid building blocks. This means it either needs to make them from scratch or modify already existing amino acids.
Our bodies cannot make all the amino acids necessary for proper function. There are nine of them that we must get from our food.
So, it is important to have adequate protein intake to meet your body’s demands for protein and amino acids.
We mention body chemistry quite often here at Genesis, and a very important aspect of protein is that it acts as a chemical messenger. Some proteins are actually even hormones that are part of the communication system between cells, tissues and organs.
Proteins that are hormones are produced within and secreted by specific tissues or glands, and they are then transported through the blood to other tissues or organs where they bind to protein receptors on the cell surface. And once they connect or bind to the receptor, it communicates to the cell to perform a certain function.
Another function of protein is for growth and tissue maintenance. Our body’s proteins are constantly in a state of turnover, and while our bodies break down the same amount of protein it uses for building and repairing tissues, sometimes it breaks down more than it can create, requiring a greater need of dietary protein. This is often true in pregnancy, while breast-feeding, and when we have an illness or are recovering from an injury or surgery. It’s definitely the case for athletes who are building more muscle, or for older adults who need to maintain muscle.
Probably one of the most important aspects of protein is that it creates stability in blood sugar.
Foods that are high in protein are naturally lower-glycemic. Protein and fat help slow down the absorption of sugars from carbohydrates so that you don’t get as quick of a blood sugar high, followed by a quick drop. Therefore, you don’t experience an insulin spike that leads to fat storage.
In and of itself, protein is highly unlikely to spike blood sugar. It was thought for a time that it did, and many have made dietary statements to this effect. However, many recent studies show that not to be the case. Rather, it is when the protein is combined with carbohydrates and there is too much food overall.
Protein reduces cravings because of those stable blood sugars. As a result, you’re less likely to find yourself snacking or desiring sugary foods. It also improves your feeling of satisfaction, which reduces cravings. In fact, studies have shown that higher protein meals can reduce cravings by 60%.
The bottom line is to be consistent in eating all your protein. If you are not able to eat all your food, or you know you will be missing a meal on the go for some reason, bring a source of protein with you like a Chomps grass-fed beef stick or boiled eggs.