Protein: What is it?

The Function of Protein

Protein is a macronutrient used all throughout the human body that is built by amino acids. Protein has many essential functions in the body, such as repairing the body, creating and fixing DNA, supporting the immune system, and maintaining muscle mass. 

Although protein has such a crucial role in the body, not every protein can be produced by the body. This is because the body can’t produce all of the amino acids needed to make the necessary proteins. There are 20 amino acids in total, and only 11 can be sufficiently produced by the body, called nonessential amino acids. The other 9 are only obtainable through food, called essential amino acids. 

When the Body Needs Protein

Protein is always needed by the body throughout the day, but it is specifically needed during times where the body needs to perform actions that either grow or repair itself. 

These are the times that protein should be eaten:

Protein Supplements

When buying protein supplements, there are two main types of protein, whey and casein. However, there are different types of whey and casein that have their own characteristics

Whey Protein: Whey protein is regarded as high quality protein because it includes all of the essential amino acids.

Whey Protein Concentrate (WPC): Made by drying liquid whey into a powder. It contains protein but also has fat and carbs, making it a good choice for people trying to gain weight.

Whey Protein Isolate (WPI): Made by processing whey concentrate in order to filter out extra fats and carbs, leaving a higher concentration of protein. This makes isolate a more premium than concentrate, so it usually costs more. This is a good choice for people who want to gain muscle and lose weight.

Whey Protein Hydrolysate (WPH): Whey hydrolysate is a version of whey protein that is made to be faster to digest by breaking up the bonds of amino acids before being consumed. Consuming hydrolysate after working out can help recovery because of protein being absorbed quickly compared to the other choices.

Casein Protein: Generally slower to digest, resulting in a reduced appetite due to feeling more full. Like whey protein, casein protein also provides the body with all of the essential amino acids.

Micellar Casein: The main type of casein protein that can be found in powdered form. It carries many of the characteristics of normal casein protein, the most prevalent being the slow digestion speed.

Good Sources of Protein:

Meat

Chicken Breast: 31 grams of protein per 100 grams.

Turkey: 29 grams of protein per 100 grams.

Beef: 26 grams of protein per 100 grams.

Pork: 25 grams of protein per 100 grams.

Fish and Seafood

Salmon: 25 grams of protein per 100 grams.

Tuna: 30 grams of protein per 100 grams.

Shrimp: 24 grams of protein per 100 grams.

Cod: 18 grams of protein per 100 grams.

Dairy

Greek Yogurt: 10 grams of protein per 100 grams.

Milk: 3.4 grams of protein per 100 grams.

Cheese: 25 grams of protein per 100 grams.

Eggs

Whole Eggs: 6 grams of protein per egg.

Egg Whites: 3.6 grams of protein per egg white.

Legumes

Lentils: 9 grams of protein per 100 grams.

Chickpeas: 19 grams of protein per 100 grams.

Black Beans: 8.9 grams of protein per 100 grams .

Peas: 5 grams of protein per 100 grams.

Nuts and Seeds

Almonds: 21 grams of protein per 100 grams.

Peanuts: 25 grams of protein per 100 grams.

Chia Seeds: 17 grams of protein per 100 grams.

Pumpkin Seeds: 19 grams of protein per 100 grams.

Whole Grains

Quinoa: 4.4 grams of protein per 100 grams.

Brown Rice: 2.6 grams of protein per 100 grams.

Oats: 16.9 grams of protein per 100 grams.

Vegetables

Broccoli: 2.8 grams of protein per 100 grams.

Spinach: 2.9 grams of protein per 100 grams.

Brussels Sprouts: 3.4 grams of protein per 100 grams.


Consuming protein daily can help with many health issues and fitness goals. Whether it’s losing weight or gaining muscle, protein is extremely important to consume.

Written by: Kevin