As one of the three macronutrients, protein plays an important role in weight loss and having a healthy and balanced dietary intake. “Macronutrients (proteins, fats, and carbohydrates) each contribute to the total energy pool, but ultimately the energy they yield is available for the work of the muscles and organs of the body.” (Mahan & Raymond, 2017) This energy pool is what our body uses to function properly, including the digestion, absorption, transportation, and excretion of nutrients. That’s why the term, “you are what you eat,” isn’t necessarily incorrect. Thus, in order to help you lose weight and make healthier and more informed decisions when it comes to food, this week’s blog will discuss protein–including what it is, its importance, and dietary sources.
What is protein and why is it important? Protein is a macronutrient that helps to provide energy for the body and balance its nitrogen levels. The U.S. Department of Agriculture (USDA) states that “proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.” If you have heard of amino acids (AAs), they are the molecules that make up proteins. Of the AAs, nine of them are essential: “phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, leucine, and lysine.” (Lopez & Mohiuddin, 2022). The reason they are essential is that the body is incapable of making them, but needs them, thus they must be obtained via dietary means. “Consuming adequate dietary protein is critical for maintaining optimal health, growth, development, and function throughout life.” (Carbone & Pasiakos, 2019) Thus, for a healthier life, it’s important to consume the right proteins your body needs.
Hou & Wu (2018) state that a deficiency in EAAs can lead to “impairments in absorption, transport, and storage of organic and inorganic nutrients…” and “not only contributes to poor growth, cardiovascular dysfunction, and high risk for infectious disease, but also exacerbates the deficiency of other nutrients (including vitamin A and iron), worsens metabolic profiles (e.g., dyslipidemia and hyperglycemia)….”
What is the protein recommendation? The Recommended Dietary Allowance (RDA) for protein is 0.8 g per kilogram (2.2 pounds) of body weight. Note that this can differ from person to person. Like with other requirements for the body (i.e. calories, carbs, fat, etc.), how much you need changes with your activity level. For example, “Athletes may require protein for more than just alleviation of the risk for deficiency, inherent in the dietary guidelines, but also to aid in an elevated level of functioning and possibly adaptation to the exercise stimulus.” (Phillips & Van Loon, 2011). And according to Taylor et al. (2010), “Protein requirements, or more specifically amino acid and nitrogen needs, vary depending on age, body size, gender, physiological states (including pregnancy, illnesses, and fitness), and possibly environment.”
What are some sources of protein? “In terms of nutrition, the nine essential amino acids are obtainable by a single complete protein. A complete protein, by definition, contains all the essential amino acids. Complete proteins usually derive from animal-based sources of nutrition, except for soy.” (Lopez & Mohiuddin, 2022). Some sources of protein, as stated by the USDA, include “all foods made from seafood; meat, poultry, and eggs; beans, peas, lentils; and nuts, seeds, and soy products.” Take a look at what the USDA says about what a one-ounce equivalent of protein foods look like: Food Group Gallery – Protein | MyPlate. In order to maximize the health benefits and obtain as many different nutrients as you can, try to mix & match your sources so you can maximize the health benefits!
Protein and weight loss. One of the health benefits of protein is that it’s able to assist in weight loss and maintenance. Leidy et. al. (2015) states, “…greater satiety, weight loss, fat mass loss, and/or the preservation of lean mass are often observed with increased protein
consumption…” Part of this is due to the increased satiety one feels after eating protein, which can help lessen snacking on things that are high in calories and low nutritional value. One of my clients, Sam, used to get hungry between breakfast and lunch. Once she added a hardboiled egg, as a snack, she was no longer tempted to eat one of the donuts a coworker brought into the office.
Some ideas for protein snacks can include:
- boiled eggs, jerky (low sodium)
- Greek yogurt parfaits (with nuts and/or seeds sprinkled on top or mixed in);
- trail mix (no sugar/salt added), can add in extra almonds for more protein;
- apples slices or celery sticks with peanut butter (can use nut or almond butter instead);
- veggies (i.e. bell peppers, carrots, squash, etc.) with hummus;
- low fat string cheese with whole grain or low sodium crackers, etc.
Of course, for proteins eaten during meals, it’s important to pay attention to how it’s cooked. If the protein you consume is consistently fried, cooked with seasonings high in sodium, covered in oil, slathered in an excessive sauce, etc. then even if you are full from the protein, your health can be negatively affected in other ways. Thus, you’d want to lean more towards other cooking methods such as baking, air frying, broiling, etc. And, you can use other methods to add taste like adding freshly puréed vegetables, topping it off with some herbs, making your own vinaigrette, or you can even try your meat protein with some homemade mango salsa! Seasonings and sauces don’t always have to be used in high amounts, and they end up adding empty calories with little to no nutrients (which can lead to increased weight gain)
As with other things concerning your health, be sure to consult a health professional and/or your primary care physician if you have any questions or concerns.
Carbone, J. W., & Pasiakos, S. M. (2019). Dietary protein and muscle mass: Translating science to application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136
Henley, E. C., Taylor, J. R. N., & Obukosia, S. D. (2010). Chapter 2 – The Importance of Dietary Protein in Human Health: Combating Protein Deficiency in Sub-Saharan Africa through Transgenic Biofortified Sorghum. In S. L. Taylor (Ed.), Advances in food and nutrition research (Vol. 60, pp. 21–52). essay, Academic Press, an imprint of Elsevier.
Hou, Y., & Wu, G. (2018). Nutritionally essential amino acids. Advances in Nutrition, 9(6), 849–851. https://doi.org/10.1093/advances/nmy054
Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. https://doi.org/10.3945/ajcn.114.084038
Lopez, M. J., & Mohiuddin, S. S. (2022). Biochemistry, Essential Amino Acids. In StatPearls. StatPearls Publishing.
Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29 Suppl 1, S29–S38. https://doi.org/10.1080/02640414.2011.619204
Mahan, L. K., & Raymond, J. L. (2017). Krause’s Food & the Nutrition Care Process (14th ed.). Elsevier.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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