Protein…It’s a Wrap ! [Rachel Reeves]

Many health conscious people have concerns surrounding protein. In my experience inquisitive gym goers already know their protein requirements after personal research (if you don't, I've included a calculation at the end). I've also noticed the doubling or even tripling of protein needs with the justification of “it’s what my body really needs.”

No it doesn’t ! Quit thinking your body accesses more protein than the average human. I can imagine the superhero physiques some of you have (keep up the good work studs/studettes), but that doesn't mean hulk sized meals and a diet full of supplementation is best. After a grueling workout you DO want to the right recovery fuel. Protein is the building block of muscle…but too much of a good thing can have some unintended consequences.

This post provides a brief overview about protein and sheds some light on the potential damage if you abuse this magnificent macronutrient.

      

Not all protein is created equal

In the food-scape, there are two principle protein “types” i.e. complete and incomplete protein. Complete proteins provide us with all the essential amino acids (EAA’s). Complete protein sources are meats, eggs, dairy, and soy (among a few other veggie sources). Incomplete proteins are lacking at least 1 EAA and must be combined with another incomplete protein to provide the full spectrum. Complementary proteins when combined provide a balance.

For example:

• Beans, Legumes and Nuts all have the EAA’s EXCEPT methionine and tryptophan
• Grains are lacking isoleucine and lysine. (1)

Put them together and what do you get? A complete profile of required proteins! 

Combining the two sources is what allows vegetarians a healthy protein rich diet. Note, you do NOT need to eat two sources in the same meal, you can have them at separate times within the day (1).

Protein Scores

The amount and type of protein also affects the body’s ability to access the nutrients within food. The digestibility of different protein sources varies. A “protein score” determines which foods are most readily broken down and used by the body. The higher the protein score, the more the body will get out of the item. In general, animal sources score higher than plant sources. Soy is the highest scoring vegetarian source with reported digestibility ranging from 90-100%.

Protein Source Egg True Digestibility (5%) 97 Milk, Cheese 95 Meat, Fish 94 Peanut Butter 95 Soy Protein Isolate 95 Soy Flour 86 Wheat Refined 96 Wheat, whole 86 Rice polished 88 Oatmeal 86 Peas 88 Beans 78

(2)

This may make you want to eat mostly meat as a source of protein, but consider nutrients like fiber, phosphorous, potassium, and other micronutrients that plant sources provide. Also, when you combine multiple protein sources it creates a synergistic relationship and it will increase the body’s ability to digest the protein (1,2). Combining complete and complementary proteins is a great way to pump up your protein and help the lower scoring foods be more useful.

      

Better to Balance than have Bias

Now that we've established combining different proteins to boost their availability to the body it’s time to tackle the more controversial…protein supplementation.

                

As someone with a nutrition degree and a whole food perspective I can't say I'm a fan of supplements. With that said...I get it, adding an extra scoop of protein powder to a drink in the morning or to oatmeal, or eggs. I like the idea of it, it makes me feel like people are into science and concocting a super meal full of beneficial stuff. The issue I have is when it’s overdone; when we focus on one or a few amino acids that are “optimal” for muscle growth. 

Supplement companies are in it for profit, they are not monitored, and many claims are unsubstantiated. For one, a drink that contains only 1 or 2 amino acids will throw your body out of balance. Remember how combining different complete and incomplete proteins makes the body ready to absorb more? Loading up on one acid skews the process and causes you to absorb less because the body is overwhelmed by the one.

Think of it like an assembly line, you need different parts to build the end product. If you have 10X the number of tires as compared to everything else, there will be a back-up, stress, and everyone will need to focus on what to do with those tires before they can acknowledge the whole car again. The same principle can be applied to the abuse of one amino acid.

Secondly, the risk of having to much protein is still being researched. There has not been a definitive “this amount will really mess you up”, BUT there is evidence that shows the potential risk.

A. Branched Chain Amino Acid blends (Leucine, Isoleucine, and Valine) are becoming more popular. Companies tote the blend of proteins as a chief fuel source for muscle when you're working out (1). This promotional statement is extreme. YES, Branched Chain Amino Acids (BCAA's) are more likely to be used as fuel by the muscle than OTHER PROTEINS (1). The preferred sources of fuel are still carbohydrates and fat. What’s more alarming is that an excess of these proteins can increase plasma ammonia levels….which can become toxic to the brain (1). Again, it’s YOUR choice and responsibility to monitor the protein you're taking in, but it’s important to fully understand the consequence of overdoing it.

B. Too much protein (especially without the extra vitamins from food) can lead to an excess of energy…which your body stores as FAT, not muscle. Also, in breaking down proteins an increase in urea can potentially strain the kidneys. You could potentially end up dehydrated because your body needs to flush out the waste products as well.

Now that I've complained about supplements, it is worth noting that research has found that whey protein does show that it will slightly increase protein synthesis but there is little evidence that this supports increased performance (1).

All in all, the food and/or powders we get our proteins from is our choice; your preference is your own and if it works for you and you're conscious of how much is too much, then go for it. If adding whey to a recipe makes you feel more in control of your diet and health then I’m not going to expect you to stop. 

Everyone requires a different amount of protein; for example, my protein requirements are less extreme. However, if I was a 200lb strength training male, I might not be able to eat enough to meet my needs and I may need to supplement. Regardless, if you don't know what’s best for you, or if you're pushing your protein intake to the limit, please continue to educate and reevaluate what you're putting in your body.

Here are a few wraps I've tried in the past few days that have 2+ protein sources that may spark some new recipes for you:

Enjoy !

Calculating your daily protein needs

Step 1.   
Convert your body weight in pounds to kilograms by using the following equation: weight in lbs X 0.45
sample: 180 lbs X 0.45 = 81 kg

Step 2.   
 Determine the ratio you will need to multiply by to determine your daily needs.

The average person's daily needs is 0.8g/kg (i.e. 0.8g per kg) (97% of the population fall in this range).
Professional Weightlifters can range from 1.4-1.8 g/kg of body weight. 

Note: “weightlifter” in the text I referenced was preceded by “PROFESSIONAL”. This does not include amateur or recreational weight lifting.
Exceeding 2g/kg of body weight (or exceeding 1 gram per pound) is not recommended.

Step 3.  

Multiply your weight in kg by the number you chose in Step 2nd.
81 kg X 0.8 = 64.8 grams of protein needed per day
81 kg X 1.5 = 121.5 grams of protein needed per day

As you can see the amount of protein required daily differs per person.

~Rachel 

Sources:

1. Whitney, Ellie, and Sharon Rady Rolfes. "Protein: Amino Acids." Understanding Nutrition . 11 ed. Belmont CA: Thomas Higher Education, 2008. 180-207. Print.

2. (Stipanuk, Martha H. "Protein and Amino Acid Requirements." Biochemical, Physiological, and Molecular Aspects of Human Nutrition. 2nd ed. St. Louis Missouri: Saunders Elsevier, 2006. 420-30. Print.)

3. Gropper, Sareen S, Jack L Smith, and James L Groff. Advanced Nutrition and Human Metabolism. 5 ed. Belmont CA: Wadsworth, 2009. Print.

4. http://btc.montana.edu/olympics/nutrition/eat11.html