Written &reviewed by
Dr. Sanjana V.B. BHMS,DBRM,CDN

Proteins for bodybuilding & growth         

   Proteins are essential macronutrients for growth, repair & synthesis of enzymes & hormones for the body. Amino acids are the basic units of proteins.

Proteins are formed in your body from twenty two basic building blocks called amino acids.  Proteins are produced from a variety of amino acids; essential and non- essential amino acids are there.

Among all the amino acids nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—are known as the essential amino acids. Body cannot produce these amino acids and you should get it from the food you consume.

Why do proteins are essential for your body?

Proteins make up the structural components of the cells and tissues and  are essential for production of many enzymes, hormones. Various hormones, enzymes required for metabolism of your body are proteins.

Proteins play a vital role in making muscles, bones, cartilages, body secretions and hormones.

It has important role in immune system functions also.

As proteins are essential for cell and tissue growth, adequate intake of protein is very essential during periods of rapid growth or increased demand, such as childhood, adolescence, pregnancy, and breastfeeding.

Proteins are used by your body as energy source  in the absence of carbohydrate stores.

sources of proteins

You may get proteins mainly from animal and plant sources.

Animal-based proteins are of higher quality as they contain higher proportions of essential amino acids compared to plant-based proteins. Plant proteins also have amino acids but all essential amino acids are not present.

Egg proteins are said to be complete proteins ,containing all the essential amino acids. Therefore it is good to include eggs in your diet, especially growing children and adolescents are benefited by adding eggs into their diet. 

Dairy sources of proteins are milk, yogurt ,cheese etc.

Why vegans are advised to take food from multiple sources?

For pure vegans, it is important that they consume protein from sources with complementary limiting amino acids. Some foods may be lacking in particular amino acids. For example, consuming rice (rice is limited in lysine and thiamine but high in methionine amino acid) and beans ( beans is limited in methionine, but high in lysine and thiamine) will provide complementary amino acids that can help meet essential amino acid requirements.

So vegetarians should combine various types of foods to get complete protein in their diet.

Adding nuts & seeds also will help to get all the essential amino acids.

 Vegetarians may include along with plant based proteins, some dairy products like cheese ,milk, yoghurt in their diet for better complete protein intake.

Why is healthy protein intake important?

Proteins having essential amino acids are of superior quality. Source of protein is very important in predicting its effects on health. Unhealthy proteins may increase the risk of cardiovascular diseases. Red meat an unhealthy protein enhances risk for colorectal cancer, pancreatic cancer and prostate cancer

Sources of healthy proteins include:

               Lean meat

Legumes, which include beans and peas

Nuts & seeds

Dairy products, such as milk, cheese, and yogurt, also contain protein.

Whole grains and vegetables contain some proteins.

Eggs

Soy products

    Daily requirement value of proteins

 Adults                                                   ----  0.8 grams of protein for every kilogram of body weight per day, or  just over 7 grams for every 20 pounds of body weight.

Childhood (12 months – 17 years)  ----  1.14 – 0.83 g/kg BW
Adults (18-65 years)                           ----   0.83 g/kg BW 
Elderly (> 65 years)                             ----   1 g/kg BW 
Pregnancy                                            ----   0.83 g/kg BW-2g/kgBW
Breastfeeding (0-6 months)              ----   + 19 g per day
Breastfeeding (> 6months)               ----   +13 g per day

Research studies about healthy and unhealthy proteins 

Research studies on proteins conclude that the sources of proteins are very important in predicting their effects on health. There are both unhealthy proteins and healthy proteins.

Research conducted at the Harvard Chan School of Public Health has found that eating even small amounts of red meat—especially processed red meat—on a regular basis is linked to increased risk of heart disease and stroke.

Plant sources of protein are related to lower risk of cardiovascular disease compared to protein from red meat and dairy. This is because of the different types of fat in these protein packages.

Plant-based protein sources are more unsaturated, which lowers LDL cholesterol.

  A 2011 study found that people who ate diets high in red meat, especially processed red meat, had a higher risk of type 2 diabetes than those who rarely ate red or processed meat.

Investigators also found that replacing a serving of red meat with one serving of nuts, low-fat dairy products, or whole grains each day was associated with an estimated 16% to 35% lower risk of type 2 diabetes. Therefore, include more whole grains, legumes, nuts & seeds in your diet.

Red meat is an unhealthy protein and is associated with many health risks such as heart attack and cancers. while plant-based proteins are very beneficial for body health although they are not complete proteins.

Various sources of vegetarian foods must be combined during intake ,to compensate for the deficient amino acids in them.

Cancer risk associated with  unhealthy proteins

Red meat enhances risk for colorectal cancer, pancreatic cancer  and prostate cancer.

Data also showed positive associations between processed meat consumption and stomach cancer, and between red meat consumption and pancreatic and prostate cancer. Hence the best meat of choice for consumption is organic, Pasteur fed poultry.

   In October 2015, the World Health Organization (WHO)’s International Agency for Research on Cancer (IARC) concluded that consumption of processed meat  is “carcinogenic to humans,” and that consumption of red meat is “probably carcinogenic to humans.” Conclusions were primarily based on the evidence for colorectal cancer.

Does unhealthy protein increase obesity? Do plant proteins and poultry help weight loss?

Red meat and processed meat consumption increase the risk for weight gain. 

A Harvard research study says that those who ate more red and processed meat over the course of the study gained more weight, about one extra pound every four years, while those who ate more nuts during the period of study gained less weight, about a half pound less every four years.

One daily serving of beans, chickpeas, lentils or peas can increase fullness, which may lead to better weight management and weight loss.

However it is very important to choose healthy and complete protein for better health and longevity.

Reduce the intake of red meat as a protein source and the best meat of choice for consumption is organic, pasture fed poultry.

The current international Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight (bw), regardless of age.

 REFERENCES

1.       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/ 

2.       https://cdnsciencepub.com/doi/10.1139/apnm-2014-0530

3.       https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#:~:text=Animal%2Dbased%20foods%20(meat%2C,or%20more%20essential%20amino%20acid.