Protein is a macronutrient composed of complex amino acid chains. High-protein foods act as a building block for cells and an important source of energy. While carbohydrates are the preferred source of energy for the body, protein provides a longer-lasting energy supply because of the time needed to break down its amino acids. Learning to recognize the different types of protein allows you to choose the foods that will give you the most energy.
Types
Protein foods come in two basic types -- complete and incomplete. Complete proteins provide all nine essential amino acids, while incomplete sources are lacking in one or more of these.
Poultry, meat, milk, fish and eggs are examples of complete proteins, while beans, nuts and lentils are incomplete sources. Complementary proteins can be formed by combining two or more incomplete protein foods, like whole grains and beans.
Function
Protein serves many important purposes in the body. High-protein foods supply amino acids that are needed for functions like cell growth, tissue repair and energy production. These amino acids are called essential because they can't be made by the body. Protein is a vital component of our blood, skin, hair and organs and acts as a source of calories, which are converted into energy in the body.
Effects on Energy
The amino acids in protein foods are connected in complex formations that take time to break down, providing the body with a steady source of energy. While carbohydrates are our primary source of energy, proteins provide a longer-lasting form of energy due to the time needed to break down their amino acids. Both complete and incomplete proteins can be used by the body as energy, though complete proteins may be more effective due to their high amino acid content.
When a person consumes enough calories, protein is not used for energy. Severe malnutrition may result in a condition known as protein-calorie malnutrition, in which the body breaks down its own tissues to provide energy.
Sources
Not all protein is created equal. Some high-protein foods also contain high levels of saturated fat, making them a poor choice for daily consumption. According to Harvard Health Publications, fish and poultry are the healthiest animal proteins, while beans, whole grains and nuts are excellent incomplete protein sources.
The CDC recommends that adult men consume 56 g of protein per day, while adult women should get roughly 46 g. When consuming meat like lamb and beef, choose lean cuts and moderate portion sizes to avoid ingesting too much unhealthy fat.
Considerations
Protein needs may vary depending on factors like age, gender and health status. People with kidney disease and other chronic health conditions should consult a doctor or nutritionist to determine how much protein is needed in the diet.
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