Real Food, Part 1 – Priority Protein

Priority Proteins

Whether you’re leaning out or trying to improve athletic performance, protein is a nutrient you simply cannot do without. It plays a tremendous role in general tissue repair, maintenance of bone mass, facilitation of muscle contractions, and support of the immune system. 

There are a total of 20 amino acids that are ‘building blocks’ for all protein. The human body is capable of creating eleven of these, classified as non-essential amino acids. The other nine must come from the diet and are considered essential amino acids. Proteins lacking in one or more essential amino acids are considered incomplete and are not well absorbed by the body. 

If you are working out regularly or engaging in strenuous exercise, your cellular turnover is higher than that of a sedentary individual. This increases the body’s protein requirements. (1)

It is recommended that athletes and those who take part in physically demanding exercise consume a daily intake of 1.4 to 2.0 grams of protein per kilogram of body weight each day. For example, at a fairly average body weight of 80 kilos (that’s 176lbs for the Americans) one would try and achieve a daily protein intake of 112g – 160g. Typically, the more demanding the work performed, the more protein that is required. 

In Real Food Terms

Get your proteins from things that once walked, swam, flew, crawled, or burrowed (if you’re into bugs and nematodes). These are complete proteins that are the most bio available.  Good quality proteins contain essential amino acid ratios that are readily digested and absorbed by the body. Not all proteins are the same – some contain more/less of certain amino acids than others, so it is a matter of narrowing down which foods give you the most bang for your caloric buck. Pulses, nuts and grains do contain some essential amino acids… If balanced properly over time it is possible to obtain a decent amount of dietary protein from them, but this process is largely inefficient. When you factor in the ratio of glucose/fiber/lipids to protein content with these items, it ends up being extremely difficult to hit protein requirements without going overboard on other nutrients. There are many other reasons to avoid using pulses, nuts, and grains for protein and nutrition in general. They will be discussed in the coming article – Clean Carbohydrates. 

Bio-availability  of Common Protein Sources

Protein Source	Bio-Availability Index
Whey Protein Isolate Blends	100-159
Whey Concentrate	104
Whole Egg	100
Cow’s Milk	91
Egg White	88
Fish	83
Beef	80
Chicken	79
Casein	77
Rice	74
Soy	59
Wheat	54
Beans	49
Peanuts	43

*Bio-availability is based on the % of essential amino acids present/g of protein.

Other Benefits of High Protein Diets

Higher protein diets not only contribute to more positive body composition, but also result in improved lipid profiles and fasting blood glucose control. (2, 3) Protein is also very satiating – part of dietary success is the ability to be consistent for long periods of time. The satiating effect of higher protein meals help with cravings, unnecessary snacking, and ensures better food choices when it comes time to eat.

But too much protein is bad for my kidneys!

This is the common response to the recommendation of a higher protein intake. For one with healthy, functioning kidneys, a protein recommendation such as the one given above should cause no harmful effects. Such negative effects on renal function are only seen in patients with varying forms of Chronic Kidney Disease (CKD). CKD can be defined as either immediate kidney damage or a decline in renal function lasting three or more months. Of course those with CKD or any contributing risk factors (diabetes, hypertension, excessive inflammation etc.) should be cautious and consult with a specialist before embarking on any dramatic change in lifestyle.  But for the normal, healthy individuals at whom this article is aimed – the argument against protein is completely unsupported. (4) 

Conclusion

Locking down protein intake is step one of a successful dietary approach. Approach meals using a complete protein as a base or main dish, and build from there based on energy needs. Always look for fresh, humanely raised or wild caught animal sources. Wild caught fish, pastured ruminants and fresh eggs are ideal, whereas quality dairy and protein supplements may take roles in filling in the gaps. Adequate dietary protein is important for good body composition, blood sugar control, blood lipid levels, and healthy immune function… Prioritize it!

Note: This article is aimed at a healthy, athletic, omnivorous population. Sedentary/elderly populations and moral vegetarians will be addressed in future posts.

1. Campbell B, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8.
2. Layman D, et al. A Reduced Ratio of Deitary Carbohydrate to Protein Improves Body Composition and Blood Lipid Profiles during Weight Loss in Adult Women. J. Nutr. 113:411-417, February 2003
3. Layman D, et al. Increased Dietary Protein Modifies Glucose and Insulin Homeostasis in Adult Women During Weight Loss. J. Nutr. 133:405-410, February 2003
4. William M, Armstrong L, Nancy R Rodrigues, et al. Dietary Protein Intake and Renal Function J .Nutr Metab (Lond) September 2005