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WHAT ARE PROTEINS?
Proteins are large biomolecules, or macromolecules, consisting of one or more long chains of amino acid residues. Proteins perform a vast array of functions within our organism, including catalysing metabolic reactions, DNA replication, responding to stimuli, providing structure to cells and organisms, and transporting molecules from one location to another.
Like other biological macromolecules such as polysaccharides and nucleic acids, proteins are essential parts of organisms and participate in every process within cells. Many proteins are enzymes that catalyse biochemical reactions and are vital to metabolism. Proteins also have structural or mechanical functions such as actin and myosin in muscle contraction.
Without protein we could not move a finger.
WHERE DO WE FIND PROTEINS?
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Dietary sources of proteins include both animals and plants: meats, dairy products, fish and eggs, as well as grains, legumes and nuts. Vegans can get enough essential amino acids by eating plant protein.
WHY ARE PROTEINS SO IMPORTANT IN OUR DIET?
It is very important to make clear that protein bars and powders are all synthetic dietary supplements directed for a specific segment of the population such as sports people, who naturally need a higher amount of energy due to their higher activity level. Although there is nothing wrong with protein bars, it is recommended that a person should intake proteins from natural food as much as possible.
Proteins are essential for tissue and muscle repair as well as for their growth. Proteins accelerate metabolism which helps to burn fat and maintain the same level of energy even when the activity is higher than usual. Proteins increase satiety in a meal which reduces craving for high carbohydrate and fatty foods as well as huge meal portions.
If we have proteins in each meal, the chances of being hungry after a normal portion are very low.
To give ourselves the best opportunity to absorb proteins and keep the stores replenished, it is recommended that a person incorporates a protein portion into each meal. It is better to have more than what we need rather than less. The amazing fact about proteins is that if we have them in excess, they will be synthesised and then released from our organism as trash. Unlike carbohydrates, that are be stored and transformed into fat.
HOW CAN WE PLAN OUR DIET WITHOUT MISSING A PORTION OF PROTEINS INTO EACH MEAL?
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Whether a person has a sedentary, moderately active or fully active lifestyle, it is recommended that they have 5 to 6 small meals every day in order to keep metabolism firing up and the energy level high.
When we go grocery shopping and plan the day - or even better the week ahead - let’s keep in mind that there are detailed labels on most products. Apart from fresh fruit and vegetables and few other items, we are always able to read the ingredients and the macronutrients of every food we choose. Choosing food with a good content of proteins is a good idea, especially if it is natural food.
By doing that, we take a step forward in planning our “food diary”.
WHAT ARE THE CONTRAINDICATIONS OF HAVING PROTEINS?
Our body is able to absorb a maximum of 35-40g of protein every 1.5-2 hours. Exceeding that amount once in a while is not dangerous. However, if it happens too often, it could become a problem in terms of kidney filtration and excessive acidity of the organic fluids in our body.
In ancient times, without the information we are able to gather nowadays and the opportunity to choose a wide variety of food, peoples were often affected by gout (an illness caused by a very high percentage of red meat in the diet). Red meat has a high content of proteins - and that is good. However, too much meat will cause crystallisation of uric acid in the blood. Apart from lowering kidney functions, it may increse the risk of hypertension, insulin resistance and swollen bones.
When preparing for the day, even when the protein amount is right, there is a risk of high carbs or fatty combos. A clear example is when we are cooking salmon fillet with sweet potatoes for lunch - a very tasty and healthy meal. However, if we had toast with peanut butter, yogurt with berries as morning tea, nuts as afternoon tea and lamb with steamed veggies for dinner, we can easily see that the amount of fat intake is really high at the end of the day. Therefore, it is really important that we are aware of the content and the portion of each product when planning meals.
WHAT IS THE BEST WAY TO EAT AND LIVE WELL?
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Consulting a nutrition expert is a good way to start. Everyone has different requirements and nutritive obligations, so a specific plan made by an expert in the matter has many positives.
The main rule is to look for the most natural and fresh food, plan your meals ahead (with the right portions) and make sure that they contain a good combination of carbohydrates, proteins and fats.
The author of this article: Roberto Mattei (pictured below) is a Sydney-based personal trainer and mental coach. He has a degree in Sport Science, Physical Activity and Physical Education at the University of Perugia (Italy).
Before undertaking any diet, it is advisable to consult your GP to find out if the diet is right for you
Roberto Mattei Source: Courtesy of Roberto Mattei
