Vitamin Supplements

The Protein Amino Acid Connection

Protein is a life necessity in the diet of man and all animals. Actually, though, it is not protein itself that is required, but the amino acids which are the building blocks of protein. If any essential amino acid is low or missing, the effectiveness of all the others will be proportionately reduced.

Amino acids, which bonded with nitrogen form thousands of different proteins, are not only the units from which proteins are formed, but are also the end products of protein digestion.

There are twenty-two known amino acids. Eight of these are called essential amino acids. These essential amino acids cannot,like the others, be manufactured by the human body and must be obtained from food or supplements. A ninth amino acid, histidine, is considered essential only for infants and children.

In order for the body to use effectively and synthesize protein, all the essential amino acids must be present and in the proper proportions. Even the temporary absence of a single essential amino acid can adversely affect protein synthesis. In fact, whatever essential amino acid is low or missing will proportionately reduce the effectiveness of all the others.

How Much Protein Do You Need, Really?

Everyone’s protein requirements differ, depending on a variety of factors including health, age, and size. Actually, the larger and younger you are, the more you need. To estimate your own personal daily recommended allowance, see the chart below.

Find the pound key under your age group.

Multiply that number by your weight.

The result will be your daily protein requirement in grams.

Example: You weigh 100 pounds and are thirty-three years old.

Your pound key is 0.36.

0.36 x 100 = 36g. — your daily protein requirement.

An average minimum protein requirement is around 45 g. a day. That’s 15 g. or about half an ounce per meal. Make sure you get enough at breakfast.

Types of Protein — What’s the Difference?

All proteins are not the same, though they’re manufactured from the same twenty-two amino acids. They have different functions and work in different areas of the body.

There are basically two types of protein — complete protein and incomplete protein.

Complete protein provides the proper balance of the eight necessary amino acids that build tissues, and is found in foods of animal origin such as meats, poultry, seafood, eggs, milk, and cheese.

Incomplete protein lacks certain essential amino acids and is not used efficiently when eaten alone. However, when it is combined with small amounts of animal-source protein, it becomes complete. It is found in seeds, nuts, peas, grains, and beans.

Mixing complete and incomplete proteins can give you better nutrition than either one alone. A good rice-and beans dish with some cheese can be just as nourishing, less expensive, and lower in fat than a steak.

Protein Myths

A lot of people seem to think that protein is non-fattening. This misconception has frustrated many a determined dieter who forgoes bread but eats healthy portions of steak and wonders where the weight is coming from. The fact is

1 g. protein = 4 calories

1 g. carbohydrate = 4 calories

1 g. fat = 9 calories

In other words, protein and carbohydrate have the same gramfor-gram calorie count.

It is also thought that protein can burn up fat. This is another erroneous assumption that leaves dieters staring incomprehensibly at their scales. It just is not true that the more protein you eat the thinner you’ll get. And, believe it or not, one homemade beef taco or a slice of cheese pizza will give you more protein than two eggs or four slices of bacon or even a whole cup of milk. (Of course, if pizza is made with all sorts of additives, you’re better off taking a cut in protein and sticking with the eggs.)

Protein Supplements

Two tablespoons of supplement equal the protein in a three- ounce steak. For anyone who isn’t able to get their daily protein requirement from whole food, protein supplements are helpful. The best formulas are derived from soybeans, which contain all the essential amino acids. They come in liquid and powdered form, are available without carbohydrates or fats, and generally supply about 26 g. of protein an ounce (two tablespoons). That would be about the same amount of protein you get from a three-ounce T-bone.

Supplements can easily be added to beverages and foods. Texturized vegetable protein can be added to ground beef to extend and enhance hamburgers, which will be more economical and better for you because of the cut in saturated fat.

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