Protein - What It Is And Why You Need It

When many of us think about protein, we often picture a big steak or maybe drinking a protein shake after a workout. But, protein is much more than just a way to build muscle— it is a powerhouse nutrient that plays a key role in many essential bodily functions, from energy production to muscle growth, cell repair to immune health. In this post, we’re diving into what protein actually is, why you need it, and how plant-based proteins can help reduce inflammation.

Protein is involved in just about every aspect of your health. It is essential for

1) energy and overall health

2) tissue building and repair

3) regulation of metabolism and digestion

4) proper immune system function

5) promoting satiety (fullness)

6) maintaining and building muscle mass

So what exactly IS protein? Protein is one of the three macronutrients, alongside fats and carbohydrates, that our bodies need in order to stay healthy. But unlike fats and carbs, the role of protein goes beyond just being a source of energy. Protein is made up of building blocks called amino acids that your body needs to carry out a wide range of functions. There are 20 different amino acids, some of which your body can make on its own, and some— called essential amino acids— you have to get from your food.
Animal-based proteins are considered complete proteins because they contain all nine essential amino acids that the body needs. The nine essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Common animal sources with complete protein include meat, poultry, fish/seafood, eggs and dairy.

When it comes to plant-based protein, most sources are considered incomplete due to their lack of one or more of the nine essential amino acids. It is important to note that plant based proteins can still provide all the essential amino acids when they are combined correctly. Common sources of plant protein include legumes, grains, nuts/seeds and vegetables. While these plant-based protein sources may be incomplete on their own, in combination and over the course of the day, they become complete. Let me give you a few examples:

1) Eating rice with beans - rice is high in methionine but low in lysine while beans are high in lysine and low in methionine. By eating them together you complete your protein.

2) Spread peanut butter on toast. Peanuts are high lysine but low in methionine and toast is the opposite so eating them together makes them a perfect pair!

There are a few exceptions to the rule though including Field’s Great protein powder, which is a complete plant protein sourced from North America. A few other plant based proteins that are complete on their own include: quinoa, soy, hemp seeds
and pistachios. These are many of our favorites!

Now, let’s dive further into plant-based protein. You’ve probably heard a lot about the benefits of plant-based diets - they are high in fiber, low in saturated fat and rich with antioxidants, vitamins and minerals. One of the big reasons plant protein, in particular, is gaining popularity is due to its anti-inflammatory properties. Many plant-based protein sources come from beans, lentils, and nuts— foods that are naturally packed with antioxidants which help to reduce oxidative damage in your body. Oxidative stress is a major contributor to inflammation and inflammation when left unchecked, can cause damage to your cells, leading to chronic diseases and illnesses including but not limited to heart disease, arthritis, and cancer. Decreasing inflammation in the
body is essential for being healthy!

If you’re looking to increase your plant-based protein consumption, incorporating plant-based protein powder can be efficient and convenient in helping to meet your goals. It is important to note, not all plant protein powders are complete, so be sure to read labels. Field’s Great protein powder provides 30g of plant-based protein per serving, contains all essential amino acids and can be enjoyed in a variety of ways. You can simply mix it with water and drink it on the go, blend into your smoothies, add it to oatmeal or your favorite baking recipes. Protein powders allow for quick absorption which makes them especially useful post-workout when your muscles need nutrients quickly for recovery.

So, the next time you’re thinking about protein, remember that it’s not just about muscle- building. It’s about keeping your body in balance, fighting off illness, and managing inflammation, all things that can be accomplished by incorporating more plant-protein sources into your diet.

By Amy Shapiro, RDN