Protein is perhaps the best-known nutrient in the world. We've all heard about it, and most people have at least a basic understanding of what it is and how it works.
But, prevailing wisdom suggests that protein is only important for professional athletes, strength competitors, and bodybuilders. As you'll see in a bit, protein plays a role in many everyday functions within the body, and we should all make sure to get enough of this important nutrient.
Ready? Let's dive in.
What is Protein?
Proteins are organic molecules made up of amino acids. Once consumed, the body breaks down each molecule and absorbs the amino acids within.
When the amino acids enter the bloodstream, they contribute to what is known as the plasma pool of amino acids, a storage system that travels throughout the body and provides building blocks where needed.
Amino acids come in three categories: essential, nonessential, and conditionally essential.
- Essential: the nine amino acids which the body cannot produce, and we must get them through food
- Nonessential: the eleven amino acids which the body can produce, and we don't need to get them through food
- Conditionally essential: of the nonessential amino acids, six can become conditionally essential under specific circumstances
What Does Protein Do Within The Body?
One of the most well-known roles of protein relates to muscle repair and maintenance. As we cause stress through exercise, amino acids are available to support normal muscle tissue processes. Adequate protein intake combined with resistance training is commonly associated with supporting muscle maintenance and general body composition goals over time.
In that regard, protein is also commonly prioritised during periods of calorie restriction, as maintaining adequate protein intake is a well-established nutritional strategy for those looking to support their body composition as part of a structured diet and training routine.
Aside from this, amino acids play a role in the production of various compounds within the body, including neurotransmitters, enzymes, hormones and antibodies. Getting enough protein through your diet supports the body's ability to carry out its normal everyday functions.
Protein also plays a role in the creation and maintenance of cells throughout the body.
How to Get More Protein In Your Diet
One of the best ways to ensure that you're getting enough protein in your diet is to have a protein source with every meal and snack. Fantastic examples include meats, poultry, fish, cottage cheese, eggs and protein powder supplements.
Some decent sources of protein you can add to meals or have as snacks include nuts, seeds, broccoli, beans and tofu.
