Lean Protein Diet

Protein is a macronutrient that has many vital responsibilities in the body including repairing muscle tissue, replacing red blood cells, hormone production and boosting the immune system. Because it is not produced or stored in the body in its natural state, protein must be introduced to the body via the diet. Excess protein consumption leads to this nutrient being stored as fat, converted to glycogen for energy, or simply excreted from the body. However, in adequate amounts, protein intake can generate positive benefits as part of a healthy diet.

Complete Proteins

Complete proteins are ones that contain the nine essential amino acids. Amino acids are the building blocks for protein in the body and are involved in many other bodily functions such as making hormones and neurotransmitters. Complete proteins are commonly found in animal sources and are based on their high biological value (BV). Biological values represent what percentage of an ingested protein is absorbed and usable in muscle tissue. Examples of lean complete proteins are egg whites (88 percent BV), chicken with skin removed (79 percent BV), tuna (83 percent BV), and fish (83 percent BV). Soy products, like tofu, are also good sources of complete proteins.

Incomplete Proteins

Although they have a low biological value, incomplete proteins can still be a part of a healthy lean protein diet, when consumed in sufficient quantities. These proteins are usually from plant sources. They either do not contain all nine essential amino acids, or they possess all nine in proportion to the needs of the cells of the body. Incomplete proteins are typically the choice of vegetarians, or non-meat eaters. Good sources of daily intake of plant proteins include nuts, kidney beans, chickpeas and peanut butter. Neglecting meat, particularly red meat, in the diet can result in iron defiency. Iron is prominent in the transport of oxygen to working muscles of the body. Without it, extreme fatigue is evident. To combat this, the non-meat eater should include high quantities of refried beans and spinach to the diet.

Protein Supplements

Often misused and overconsumed, protein supplements are beneficial in cases where eating meat is not an option. Protein shakes are viable alternatives because they come proportioned in proteins, fats and carbohydrates. Most protein shakes or powders are comprised of whey protein. Whey protein is the protein left over when all other components of milk have been removed. It is a complete protein that is easily digestible with a BV of 100 percent. Use protein supplements, like whey, for dietary supplementation and not for meal replacement.