Why is Protein so important?

                                     What is protein?

Protein is a vital macronutrient made up of amino acids, which are the building blocks your body needs to grow, repair, and maintain tissues like muscles, skin, and organs. It plays a crucial role in building muscle, repairing cells, producing enzymes and hormones, and supporting immune function.

 For proteins to be used as energy, they must first be broken down into their simplest components, amino acids. There are 20 amino acids necessary for human growth and metabolism. Of these, 12 are classified as nonessential, meaning the body can produce them and they do not need to come from the diet. The remaining amino acids are essential because they cannot be synthesized by the body and must be obtained through food. Without these essential amino acids, tissue growth, repair, and maintenance are compromised (Hoffman & Falvo, 2004).

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You can get protein from a variety of foods, which fall into two main categories:

1. Animal-Based Proteins:

• Meat: Chicken, beef, pork, turkey, and lamb
• Fish and Seafood: Salmon, tuna, shrimp, and cod
• Dairy: Milk, cheese, yogurt, and cottage cheese
• Eggs

2. Plant-Based Proteins:

• Legumes: Lentils, chickpeas, beans (black beans, kidney beans)
• Nuts and Seeds: Almonds, peanuts, chia seeds, and flaxseeds
• Tofu and Tempeh (made from soybeans)
• Whole Grains: Quinoa, bulgur, and barley
• Vegetables: Broccoli, spinach, and peas (contain smaller amounts)

Each of these sources provides essential amino acids, but animal proteins are considered "complete" because they contain all nine essential amino acids your body needs. Some plant-based proteins are incomplete, but by combining different sources (like rice and beans), you can still meet your protein needs on a plant-based diet.

(NHS, Nutrition 2024)