2008 Woodie Awards
The power of protein
Katrina Hartwood
Issue date: 1/23/08 Section: Life
Protein is an essential part of any diet. The body needs protein to build, repair and maintain muscle as well as provide other benefits to the body. Protein needs vary from person to person, depending on their body composition as well as any illness or other condition that may require more dietary protein.
So how much protein does the average person need? A person should consume a gram of protein for every kilogram of weight. To calculate weight in kilograms, take the weight in pounds and divide it by 2.2. So, a person who weighs 210 pounds weighs approximately 95.5 kilograms, which means the person should consume about 95.5 grams of protein in a day. Although this number may be high for many and low for some, it is a good place to start when figuring out how much protein to consume on a daily basis.
Meat is a good source of protein. By getting protein from animal sources, people are able to receive all the essential amino acids the body needs. Amino acids are the building blocks of proteins. The body is capable of making some amino acids needed, but these are nonessential amino acids. Essential amino acids need to be consumed as part of a daily diet. The body needs a certain number of each amino acid in order to maintain functions in the body. If supplementing one amino acid because it is thought it helps build muscle faster, that person may become deficient in other amino acids as they compete for absorption in the digestive system. It is important to understand the functions of amino acids before supplementing one or more. It is best to discuss the reasoning for supplementation with a dietitian or another health professional knowledgeable in nutrition.
Most vegetables that contain protein only contain some of the essential amino acids the body needs. With these vegetables, and especially for vegetarians and vegans, plant foods need to be matched together in a meal so that the meal includes all amino acids. A meal with red beans and rice gives all the necessary amino acids in a single meal.
Other plant-based foods, such as soy, provide all the amino acids necessary to the body. There are many benefits in consuming soy protein. Many soy products are available in grocery stores, such as soy milk, soy yogurt, soy cheese, soy ice cream, soy nuts and soy flour.
Another great way of increasing the protein in the diet as well as increasing dietary fiber, vitamin, mineral and antioxidant intake is by consuming beans. Beans are a great way to add fiber and nutrients to the diet and can be added to salads and soups. Beans are also low in fat and do not contain saturated fat, which make them ideal for people watching their fat consumption.
Do you have a nutrition topic you would like to see in the Bengal? Email Katrina Harwood at harwkatr@isu.edu with any suggestions for possible topics.
So how much protein does the average person need? A person should consume a gram of protein for every kilogram of weight. To calculate weight in kilograms, take the weight in pounds and divide it by 2.2. So, a person who weighs 210 pounds weighs approximately 95.5 kilograms, which means the person should consume about 95.5 grams of protein in a day. Although this number may be high for many and low for some, it is a good place to start when figuring out how much protein to consume on a daily basis.
Meat is a good source of protein. By getting protein from animal sources, people are able to receive all the essential amino acids the body needs. Amino acids are the building blocks of proteins. The body is capable of making some amino acids needed, but these are nonessential amino acids. Essential amino acids need to be consumed as part of a daily diet. The body needs a certain number of each amino acid in order to maintain functions in the body. If supplementing one amino acid because it is thought it helps build muscle faster, that person may become deficient in other amino acids as they compete for absorption in the digestive system. It is important to understand the functions of amino acids before supplementing one or more. It is best to discuss the reasoning for supplementation with a dietitian or another health professional knowledgeable in nutrition.
Most vegetables that contain protein only contain some of the essential amino acids the body needs. With these vegetables, and especially for vegetarians and vegans, plant foods need to be matched together in a meal so that the meal includes all amino acids. A meal with red beans and rice gives all the necessary amino acids in a single meal.
Other plant-based foods, such as soy, provide all the amino acids necessary to the body. There are many benefits in consuming soy protein. Many soy products are available in grocery stores, such as soy milk, soy yogurt, soy cheese, soy ice cream, soy nuts and soy flour.
Another great way of increasing the protein in the diet as well as increasing dietary fiber, vitamin, mineral and antioxidant intake is by consuming beans. Beans are a great way to add fiber and nutrients to the diet and can be added to salads and soups. Beans are also low in fat and do not contain saturated fat, which make them ideal for people watching their fat consumption.
Do you have a nutrition topic you would like to see in the Bengal? Email Katrina Harwood at harwkatr@isu.edu with any suggestions for possible topics.
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