Macros Matter: What Is Protein?

Protein is a very important macronutrient we need that aids in muscle repair and growth. When we exercise, we break down and tear muscle fibers. While these tears don’t impede our daily life like a full muscle tear would (like with an injury), these micro-tears give us the opportunity to rebuild and strengthen the muscle fibers. And in order to do so, we need to take in enough protein from our diet.

To dive in a little deeper, we need to understand that there’s a lot going on within protein itself, such as its make-up and structure. Amino acids are known for being the building blocks and foundation of the protein we eat. Taking it one step further, we have essential amino acids and non-essential amino acids. Essential amino acids are those which need to be consumed in our diet and aren’t able to be manufactured by our body alone. Non-essential amino acids are amino acids that the body is able to make on its own and don’t need to come from our diet.

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Complete vs Incomplete

Just like when we said a calorie isn’t just a calorie in a previous blog post, the same can be said for protein. There are two types we consume regularly – complete and incomplete.

Complete proteins are those which contain all of the essential amino acids while incomplete (as the name implies) only contain some of the essential amino acids we need.

What are some commonly consumed forms of complete proteins? If you eat foods such as meat, cheese, yogurt, milk, fish, chicken, turkey, seafood, quinoa, and eggs then you are taking in complete proteins with all of the essential amino acids. Some commonly consumed incomplete proteins are foods like grains, nuts, nut butters, legumes, and most plant-based protein sources.

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You Need Protein When Living an Active Lifestyle

To keep up with the demands put on your body to perform each and every day, you need protein.  Exercise is great for your body, but without proper recovery and replenishment, your body can’t fully recover from strenuous bouts of exercise.  For that reason, it’s extremely important.

Consuming a proper daily intake of protein allows your body to break down those proteins into amino acids and shuttle them throughout the body to replenish your muscles and broken-down muscle fibers.  Without proper intake, your muscles won’t be able to grow stronger.  And in the end, a body with more lean muscle mass burns more calories when compared to a body with little muscle mass – even while at rest.

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What If You Aren’t Consuming Enough?

If you aren’t consuming enough protein in the form of beef, chicken, turkey, fish, eggs, etc. (complete proteins), don’t worry, there are some plant-based complete proteins out there.  Additionally, many have found when they are deficient, they can supplement with something like a protein powder to not only increase their daily consumption but also take in the essential amino acids their body needs to function properly and optimally.

One of the best forms of protein powder available on the market is a grass-fed whey protein isolate.  It has a high concentration of protein and will generally yield you around a minimum of 20 grams per serving.  If you require more in your diet, you can easily use a second serving later in the day if needed.

*This was written for and sponsored by Crush1Nutrition

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