COMPLETE PROTEINS: WHY THEY ARE ESSENTIAL TO YOUR EVERYDAY HEALTH

If you are often ill or find yourself at the doctors regularly in need of medication then not eating your daily requirement of complete proteins may be the reason why.

Not eating the 9 essential amino acids, that our bodies require for basic everyday function, can manifest in a multitude of ailments:

From anxiety to acne, from infertility to fatigue.

From a weakened immune system to poor wound healing, from stunted growth to muscle wasting and cognitive impairment.

If you can spend an hour on social media each day but dont have the time to track how much protein you are eating, then please stop underestimating just how important this non negotiable macro nutrient is to our everyday health and long term prognosis.

It is not possible for a human to live without protein. Proteins are essential macronutrients that play a critical role in the structure, function, and regulation of the body’s cells, tissues, and organs.

There are 9 essential amino acids that your body cannot make itself. You must get them daily from food sources for your body to function properly. These 9 essential amino acids are called complete proteins.

Can a human live without complete proteins?

Complete proteins are essential macronutrients that play a critical role in the structure, function, and regulation of the body’s cells, tissues, and organs. They are made up of amino acids, which are the building blocks of proteins.

Proteins have many important functions in the body, including:

1. Building and repairing tissues: Proteins are necessary for the growth, maintenance, and repair of muscles, organs, skin, hair, and nails.
   
2. Enzyme production: Enzymes are proteins that catalyze chemical reactions in the body, allowing essential processes such as digestion, metabolism, and energy production to occur.
   
3. Hormone production: Some hormones, such as insulin and growth hormone, are proteins. These hormones regulate various bodily functions, including metabolism, growth, and reproduction.
   
4. Transportation and storage: Proteins transport molecules, such as oxygen (in the form of hemoglobin) and lipids (as lipoproteins), throughout the body. They also store certain molecules, such as iron and vitamins, for later use.
   
5. Immune function: Antibodies, which are proteins, are an integral part of the immune system and help defend the body against harmful pathogens.

While the body can use carbohydrates and fats as energy sources, it cannot produce essential amino acids on its own. Essential amino acids must be obtained through the diet, and they are necessary for the synthesis of proteins in the body.

IF YOU DO NOT EAT ENOUGH COMPLETE PROTEINS EACH DAY YOUR BODY AND ITS SYSTEMS CANNOT WORK PROPERLY.

Without adequate protein intake, a person can experience severe malnutrition, muscle wasting, impaired growth and development (especially in children), weakened immune system, and a range of other health problems.

If you have health issue please start to track your protein intake – if you are not getting enough then this will manifest in a range of health issues

It is important to consume a balanced diet that includes sufficient protein from various sources such as meat, poultry, fish, dairy products, legumes, nuts, and seeds to meet the body’s protein requirements including carbohydrates, healthy fats, vitamins, and minerals, to support overall health and well-being.

Which foods are the best sources of the 9 essential amino acids or complete proteins?

The foods in the following list are the most common sources of essential amino acids:

• Lysine is in meat, eggs, soy, black beans, quinoa, and pumpkin seeds.
• Meat, fish, poultry, nuts, seeds, and whole grains contain large amounts of histidine.
• Cottage cheese and wheat germ contain high quantities of threonine.
• Methionine is in eggs, grains, nuts, and seeds.
• Valine is in soy, cheese, peanuts, mushrooms, whole grains, and vegetables.
• Isoleucine is plentiful in meat, fish, poultry, eggs, cheese, lentils, nuts, and seeds.
• Dairy, soy, beans, and legumes are sources of leucine.
• Phenylalanine is in dairy, meat, poultry, soy, fish, beans, and nuts.
• Tryptophan is in most high-protein foods, including wheat germ, cottage cheese, chicken, and turkey.

What are the signs that you are deficient in the essential amino acids?

Deficiency in essential amino acids can lead to various symptoms and signs. Here are some signs that may indicate a deficiency in essential amino acids:

1. Delayed growth and development: Amino acids are crucial for proper growth and development, especially in children. Insufficient intake of essential amino acids can lead to stunted growth and delayed development.
   
2. Muscle wasting and weakness: Amino acids are the building blocks of proteins, which are essential for maintaining muscle mass and strength. Deficiency in essential amino acids may result in muscle wasting, weakness, and a decrease in muscle tone.
   
3. Fatigue and low energy levels: Amino acids play a vital role in energy production. Insufficient intake of essential amino acids can lead to low energy levels, persistent fatigue, and a feeling of weakness.
   
4. Impaired immune function: Certain amino acids, such as glutamine and arginine, are important for proper immune function. Deficiency in these amino acids can weaken the immune system, making an individual more susceptible to infections, slower wound healing, and increased recovery time from illnesses.
   
5. Poor wound healing: Amino acids are involved in the synthesis of collagen and other components essential for wound healing. Inadequate levels of essential amino acids can result in slow or impaired healing of wounds and tissue damage.
   
6. Hair, skin, and nail problems: Amino acids contribute to the health and maintenance of the skin, hair, and nails. Deficiency in essential amino acids may lead to brittle hair, dry and flaky skin, and weakened nails.
   
7. Mood disturbances and cognitive issues: Amino acids, particularly tryptophan, are involved in the production of neurotransmitters such as serotonin, dopamine, and norepinephrine, which are important for mood regulation and cognitive function. A deficiency in essential amino acids may contribute to mood swings, irritability, poor concentration, and cognitive impairment.

If you are worried about getting enough of the complete proteins in your diet that book a power hour or a digital plan and we can work through what you currently eat and where we can start to implement simple changes to increase intake of the best macronutrients.

After a power hour or if your buy a personalised digital plan you will leave with a personalised meal plan based around your required calorie intake and nutritional goals.

How much protein should you eat?

The amount of protein an individual should consume depends on various factors such as age, sex, weight, activity level, and overall health goals. The general guideline for protein intake is often expressed in terms of grams of protein per kilogram of body weight (g/kg). Here are some general recommendations:

1. Sedentary individuals: If you have a relatively inactive lifestyle, a daily protein intake of 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) is considered sufficient. This level is suitable for most healthy adults.
   
2. Active individuals: If you engage in regular physical activity, such as endurance exercise or strength training, you may benefit from a higher protein intake. Recommendations typically range from 1.2 to 2.2 grams of protein per kilogram of body weight (0.54 to 1 gram per pound), depending on the intensity and duration of your exercise.
   
3. Athletes and intense exercisers: Individuals involved in intense athletic training or bodybuilding may require even higher protein intakes to support muscle recovery and growth. In some cases, recommendations can go up to 2.2 to 3 grams of protein per kilogram of body weight (1 to 1.36 grams per pound). However, it’s important to consult with a qualified healthcare professional or a registered dietitian for personalized guidance.

It’s worth noting most recommended levels of protein are USUALLY the bare minimum. The way that required protein is measured is very complicated and often inaccurate.

It is also very hard for most individuals to over eat protein because of its satiety rate. Over eating protein is something that most people will never have to worry about. However, under eating protein, as we have already read, can significantly impact our health and manifest in many medical issues.

The importance of eating enough protein:

Hopefully by now you should be beginning to realise just how important eating enough protein is for your body to work properly? Once again to stress the point, here are key reasons why you should not undereat complete proteins in your daily diet:

1. Muscle growth and repair: Protein is essential for the growth, maintenance, and repair of muscles. When you engage in physical activities or exercise, your muscles undergo stress and damage. Consuming enough protein helps repair and rebuild the muscle fibers, promoting muscle growth and recovery.
   
2. Satiety and weight management: Protein is highly satiating, which means it keeps you feeling fuller for longer. Including protein-rich foods in your meals can help control your appetite and reduce cravings, making it easier to manage your weight or support weight loss goals.
   
3. Metabolism and energy expenditure: Protein has a higher thermic effect of food compared to carbohydrates or fats. This means that your body expends more energy (calories) to digest and process protein. By consuming more protein, you can slightly increase your metabolic rate, potentially aiding weight management.
   
4. Hormone production and regulation: Proteins play a crucial role in the production and regulation of hormones in the body. Hormones are responsible for a wide range of functions, including metabolism, mood regulation, and muscle growth. Adequate protein intake supports optimal hormone production and balance.
   
5. Tissue maintenance and repair: Protein is not only important for muscle health but also for the maintenance and repair of various tissues in the body. It contributes to the growth and repair of skin, hair, nails, organs, and even the immune system.
   
6. Blood sugar control: Protein can help stabilize blood sugar levels by slowing down the absorption of glucose from carbohydrates in your meals. This can be beneficial for individuals with diabetes or those looking to manage their blood sugar levels.
   
7. Bone health: Protein, along with other nutrients like calcium and vitamin D, is essential for maintaining healthy bones. Adequate protein intake supports bone density and helps prevent conditions like osteoporosis.

It’s important to note that while protein is beneficial, a balanced diet is key. It’s recommended to combine protein with a variety of other nutrients, including carbohydrates, healthy fats, vitamins, and minerals, to support overall health and well-being.