There are so many myths and misconceptions about how much protein the body needs, not only for daily function but for athletes and fitness enthusiasts. In addition there are different types of protein which each provide different benefits. Finally, there are many protein products on the market that tout the benefits of their product. This article will explain and clarify some of the myths and misconceptions associated with protein intake and function.

An understanding of what a protein is, is a good start in the quest to learn why it is so important in the body’s proper functioning. Proteins are compounds made up of amino acids which play a role in every cellular function in the body. The purpose of the protein in the cell is to carry out the genetic instructions of the cell, this is done because of the binding power protein has. Suffice to say, it is of utmost value to the organism and so ensuring proper protein nutrition is vital.

I am afraid I do not get enough protein in my daily diet.

The typical American needs .8 g of protein per pound of body weight one to two times the RDA. This however is based on healthy individuals and so there are groups who are deficient in the protein they need.

Do my protein needs increase if I lift weights?

Interestingly, the body does not need more protein if it is engaged in resistance training or weight lifting as the protein it is consuming is being well utilized. The body does need to increase protein intake to 1 to 1.2 g per body weight if you are engaged in endurance training. This is because the body cannot store protein in the cells, therefore, once you deplete the protein eaten that day, you have none left.

What is the best source of protein?

There are two main sources of protein – plant and animal products. Plant proteins are found in grains, tofu and beans (legumes). Although these are excellent sources of protein, they are not complete in that the 9 essential amino acids are not present in any one protein. Animal proteins such as eggs, meats, poultry, and dairy do contain the complete amino acid balance. You can achieve a blend of all needed nutrients as a vegetarian you just need to be sure and eat a good blend of foods.

Can I overdo my protein intake?

Yes, you can take in too much protein. As stated previously, the body cannot store protein so by taking in amounts in excess of 2g per pound of body weight may create an overtaxing effect on the kidneys.

Should I take amino acid supplements?

Amino acid supplements, like vitamins, are not as readily absorbed into the body as if they were consumed from food products. In addition, taking these supplements causes an imbalance in the already ingested amino acids in the body. There are many disorders associated with these imbalances and so, yet again, we see evidence that supports eating a healthy balanced diet is the best way to attain proper nutrition.

In conclusion, protein is essential to healthy body functioning but not in large quantities, not for body builders, not as a supplement and not necessarily from meat sources exclusively. Educate yourself before embarking on any program of diet or exercise by contacting your physician.

By Christina Leon, Staff Writer