Proteins: Why quality Matters and How to Get It Right

Introduction

Protein is often presented as the cornerstone of a healthy diet, especially for those keen on muscle development or maintaining general health. Yet, there's a fair bit of confusion around how much protein we need and where it should come from. Do you really need a protein shake after every workout? Can plant-based proteins match the benefits of animal-based ones? Let's dive into these questions and explore how to sensibly incorporate proteins into your diet for optimal health and fitness.

Understanding Protein and Its Role

Protein is one of the three essential macronutrients our bodies need, alongside fats and carbohydrates. While fats and carbs primarily serve as fuel, protein is all about structure and function. Proteins are found in every cell of our body and are used in making and repairing tissues, producing enzymes and hormones, and maintaining general health. From muscles and organs to hair and nails, protein is vital for a host of bodily functions.

Quality Over Quantity: The Importance of Protein Quality [1-3]

Not all proteins are created equal. Protein quality is determined by its amino acid profile and digestibility, measured by the Digestible Indispensable Amino Acid Score (DIAAS).

Animal Proteins: The Complete Package

Animal proteins, from sources like beef, chicken, fish, dairy, and eggs, typically have high DIAAS scores. These are complete proteins, meaning they contain all nine essential amino acids in sufficient quantities, and are highly digestible, making them very effective for our bodies to use.

Eggs: The Gold Standard 

There is often said to be no other food in the animal kingdom that is as perfect as the egg. With a DIAAS score of 113, they are exceptionally balanced in essential amino acids and highly digestible. A large egg contains about 6 grams of high-quality protein, making it an easy way to meet your daily protein needs. Plus, eggs are rich in vital nutrients like vitamins B12, D, and choline, crucial for brain health and metabolism.

Plant Proteins: A Mixed Bag

Plant proteins such as beans, lentils, nuts, and grains generally have lower DIAAS values because they might lack one or more essential amino acids and are often less digestible. For example, wheat and peanuts are limited in lysine, an amino acid important for muscle recovery and development.

Vegan Protein Powders

Other plant-based protein powders, including soy, pea, and brown rice protein, may also provide a complete amino acid profile similar to animal proteins. Often marketed as "vegan whey," these powders have high leucine content, which is essential for muscle protein synthesis.

How Much Protein Do You Really Need?[4, 5]

Protein needs vary based on age, activity level, and health goals. Here are some guidelines:

General Health 

The World Health Organization recommends 0.8 grams of protein per kilogram of body weight. For a 70-kilogram adult, this means about 56 grams of protein daily.

Muscle Building 

For those engaged in regular strength training or muscle-building programs, higher protein intake is advisable. Aim for 1.0 – 1.6 grams of protein per kilogram of body weight.

Optimizing Protein Intake for Maximum Benefits

Spread Protein Throughout the Day 

Instead of consuming a large portion of protein in one meal, distribute it across 3–5 meals. This approach sustains muscle protein synthesis throughout the day.

Choose High-Quality Proteins 

Prioritize animal proteins, especially eggs, to ensure you're getting all essential amino acids. For vegetarians and vegans, combining different plant proteins can provide a complete amino acid profile.

Conclusion

Protein is a crucial nutrient that supports many aspects of our health and muscle growth. Understanding the differences in protein quality and how to optimize intake can significantly enhance your efforts to achieve health and fitness goals. Remember, it's not just about the quantity of protein you consume but also the quality and timing. 

 

References:

1. Huang, S., et al., Review: Amino acid concentration of high protein food products and an overview of the current methods used to determine protein quality. Critical Reviews in Food Science and Nutrition, 2018. 58(15): p. 2673-2678.

2. Herreman, L., et al., Comprehensive overview of the quality of plant- And animal-sourced proteins based on the digestible indispensable amino acid score. Food Science & Nutrition, 2020. 8(10): p. 5379-5391.

3. Adhikari, S., et al., Protein Quality in Perspective: A Review of Protein Quality Metrics and Their Applications. Nutrients, 2022. 14(5): p. 947.

4. Hruby, A. and P.F. Jacques, Protein Intake and Human Health: Implications of Units of Protein Intake. Advances in Nutrition, 2021. 12(1): p. 71-88.

5. 5. Wu, G., Dietary protein intake and human health. Food & Function, 2016. 7(3): p. 1251-1265.