Protein Power: It’s Not Just for Muscles

When it comes to protein, I feel I’ve heard all sides:  that it’s over-rated, that vegans are more evolved, and on and on.

 

Let me start by acknowledging that I understand the global need to move away from animal protein for planetary sustainability. I’m also aware that some people have reversed health problems by switching to a plant-based diet. And I certainly understand cruelty and animal welfare issues that arise with the consumption of farm-raised animals.

 

So I’m not advocating eating meat or other animal products. We’re talking about protein, and the need for it in our diets.

 

Why Some People Think Protein’s Not Necessary

 

Mainstream thinking seems to be that those who are not body builders — and will not be packing on many pounds of muscle — need less protein, especially traditional forms of it. (That would include fish, chicken, beef, shellfish, eggs, and the like.)

 

But protein is a bigger deal in several ways than some people may realize. When people call protein “over-rated,” they may not recognize the many reasons we need protein. Below are a few of them.

 

What Protein Can Do for Your Body

 

• Eating protein can help you maintain a healthy weight. If you do increase muscle mass, the addition of that highly metabolic tissue can help with weight management. You don’t have to eat meat for that to be true. Tofu and protein powders from such plant sources as vegetables, hemp or brown rice can work.
• Protein is made of amino acids. They create enzymes to break down any protein you eat.
• Protein is used for production of blood cells, which transport virtually every substance in the body.
• Protein reinforces muscle structure and is used for protective structuring in skin, white blood cells, red blood cells, and more.
• Protein is used to repair and replace muscle, tendons, and other cells, particularly after training, as well as to produce mucus.
• Muscle protein can be used as a fuel source. It is in fact the second largest source of stored fuel in the body.
• Protein is used to produce hormones.
• Protein is used to produce neurotransmitters and other brain chemicals.
• Protein plays a major role in the immune system, which couldn’t function without it.

 

The All-Important Immune System

 

We in turn couldn’t function without the immune system. It guards against, and aids in recovery from, bacteria, infection, and disease. The immune system also manages recovery from injury, wounds, burns, and surgery.

 

Another significant immune function is recovery from workouts.

 

The immune system is far too complex to be covered in this short article on general uses of protein. One cool fact, however, involves the adaptive immune system (AIS). The AIS is made of protein cells called B-lymphocytes, produced in bone marrow and released as “scanner proteins.” B-lymphocytes scan the body looking for invading bodies. Once they identify the right “lock and key,” they dispose of that invading body.

 

Protein also supplies the fuel that the immune system runs on:  L-glutamine. It’s an amino acid found primarily in protein foods. It is also found in lower quantities in plant foods.

 

L-Glutamine’s other beneficial functions include muscle mass maintenance, digestive and intestinal health, glutathione (antioxidant) production, pH balance, and blood vessel health.

Foods containing L-glutamine include sea food, fish (saltwater fish have more glutamine than freshwater), mussel, shrimp, crab, grass-fed beef, chicken, lamb, bone broth. Milk and milk products (yogurt, ricotta cheese) supply glutamine, as well.  Other animal proteins with high glutamine content are eggs and organ meats, especially liver.

 

Plant sources of glutamine include raw red cabbage, chickpeas, lentils, beans, asparagus, nuts, parsley, spinach, collards, kale, cilantro, radish greens, and a variety of fruits.

 

And Then There’s Brain Protein

 

None of the above covers the functions of Brain Protein:  how it affects mind, mood, productivity, alertness, appetite, food preferences, behavior, and eating behaviors. One aspect is that as we get older, we need more protein, not less.

 

But these are topics to be covered at another time.

 

Tired of feeling out of control when it comes to food and your health? Say goodbye to the struggles and set yourself up for success with a free intro consult at LastResortNutrition. Take the first step towards a healthier, happier you today.

 

Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar and The Sugar-Free Workout.