All About Macros: Proteins
We are continuing our conversation about macros (macronutrients). What is the deal with macros? Is it just another diet trend?
In our earlier blog, we talked about carbohydrates. We learned that carbs are not the enemy! In fact, our body needs carbs for all of our body functions and carbs are our #1 source of energy. We have to be mindful of which carbs we are choosing as some are much more beneficial for fuel than others but at the end of the day, Carbohydrates are LIFE (literally)!
Today we are going to highlight another very important macro. Protein! Proteins are another complex macronutrient but we will try our best not to bore you and instead provide you with the big takeaways when it comes to protein and its role in our body.
Proteins should make up 10-35% of our diet. Carbohydrates and Proteins actually share the same number of calories per gram which is 4 calories per gram. Examples of proteins include chicken, beef, fish, seafood, eggs, cheese, low fat/skim milk, beans, nuts, etc.
Most of us think of protein for muscle gain. That is definitely one role of protein however there is so much more!
Protein is a structural component of our muscles but did you know it’s also a structural component of our brain, nervous system, blood, skin, hair, and nails?! Not only that, but protein helps our body carry (transport) things like iron, vitamins, minerals, fat, and oxygen. It’s also a vital component of our immune system. Our body produces antibodies to help fight infection and illness and these antibodies are made up of protein.
We discussed how carbohydrates are our #1 source of energy, but what happens when we’ve used up all the carbohydrates? We move to our 2nd source of energy which is protein! That’s right, our body is able to breakdown protein and use it for energy. Food is fuel!
Without trying to get too complicated, let’s now talk about amino acids. Proteins are long chains of amino acids. When you consume a protein and it gets absorbed and digested, these long chains get broken down in to their amino acids. Amino acids can be further categorized as: Essential and Nonessential. Essential amino acids are ones that we MUST consume through food because our body can not make them. Nonessential amino acids can be made by the body and therefore we do not need to consume them in our diet.
Most animal products carry all the essential amino acids. These are referred to as complete proteins. Plant proteins are considered incomplete proteins because they do not carry all the essential amino acids, however, you can pair 2 plant proteins together such as rice and beans in order to consume all your essential amino acids. This is very important for vegan and vegetarian diets.
Now that we know more about protein and learned about carbohydrates, let’s answer some common questions….
Is it best to eat a low carb - high protein diet? High fat diet?
You probably are not going to like this answer because it’s not as clear cut as we want it to be. Each person is different and the amount of each macronutrient consumed really depends on your goals and to make it even more complicated, this might change depending on what season of your life you are in.
Clearly, each macronutrient plays an important role for our body system. This means we need to have good balance in our food choices and be mindful of the fuel we chose to put in our body.
Nutrition coaching allows you to work with someone who can provide you with balance, education, and help you implement the steps you need to take to be successful with your nutrition.
Next week, we round out the macro conversation with FATS. In the meantime, if you are looking help with your nutrition, reach out! We are here for you when you are ready to MAKE THE SHIFT.
Written by: Jackie Giese, Fitness Nutrition Specialist
