The Truth about Protein

Understanding Amino Acids

Without making this post overly scientific, there are a few things you should know about the amino acid structure in proteins.  There are 20 different amino acids found in proteins, and the human body can only make 10 of those amino acids on its own - the other 10 must be attained through the food we eat.  Unlike fats or starch, the human body cannot store protein, so it's important that we get high quality protein in every meal.  Otherwise, we may face muscle degradation, which could ruin all the hard work we've gone through to get fitter.

Types of Protein

Most animal based protein, found of course in meat, eggs, and dairy products, is considered high quality protein.  In fact, the protein found in eggs is considered some of the best protein we can get because of its amino acid structure and the body's ability to digest it.  There is also plant based protein, found in things like beans and nuts.  This plant based protein does not have a complete amino acid sequence (there are a few exceptions like hemp seeds), and are better if they are used as a supplement to your already high protein diet instead of the flagship.

Protein supplements usually contain one of three types of protein: whey, casein, or soy protein.  Whey protein is derived from the high quality protein found in milk and is absorbed into your body quickly. Because it is absorbed in as little as 30 minutes, whey protein is a favorite among weightlifters as a pre or post workout supplement.  Casein protein is also derived from milk (if you just drink a class of milk, about 80% of the protein will be casein protein and the other 20% will be whey) but if differs from whey protein in that it is very slow absorbing.  In fact, casein protein can stay in your bloodstream for up to 8 hours, making it a good choice between meals or right before you go to bed so your body has a steady supply of protein all night long.  Soy protein is the last kind of protein you'll sometimes find in supplements, though it's become a lot less popular lately because of research findings that it may mimic the hormone estrogen in the body.  Men should take special note of this because males have less estrogen to begin with, so an increase could be more significant.  Soy protein also, because it's plant based, does not have a complete amino acid structure so it will be less effective than whey or casein protein.  I would avoid soy protein if you're looking for a protein supplement, and be careful of a lot of protein bars and cereals that feature soy protein because it's cheaper.  If you don't know what kind of protein these foods are using, take a look at the ingredient list, and steer clear if it says something like "soy protein isolate."

Is Soy Protein Always Bad?

As a final note, some people have become leery of all plant based proteins because of the findings about soy protein.  Soy protein only has the potential to be dangerous if you're consistently ingesting A LOT of it, like through a shake or soy protein bars.  I would be no means suggest that you stop eating beans or nuts as a supplement to your high protein diet.  In addition to the protein, beans have a lot of filling fiber, and nuts have omega-3 fatty acids.  Some nuts, particularly almonds, also have a good dose of Vitamin E, which is essential to protein absorption in your body.  As always, please feel free to leave comments if you have any questions or something to add!