The Macronutrients: A Three Part Series – Protein

While carbohydrates are the body’s major source of fuel, protein serves an equally important role in a healthy diet.  Protein is the essential building block for building and repairing body tissue.  Every cell in the body is partially composed of proteins.  Muscle needs protein to help grow and rebuild after an intense workout.  Without enough protein in your diet muscle growth can not occur.  Most experts recommend that your protein intake be somewhere between 15 and 30%. 

Proteins are made up of amino acids – these are the building blocks of protein - which are combined together in a variety of ways.  There are 20 naturally occurring amino acids. The body can manufacture most of them; however, there are eight essential amino acids that can only be provided through a proper diet. 

Protein can be found in both animal and plant food sources.  When choosing protein-rich foods, be aware of what comes along with the protein because some protein sources are also high in saturated fats.  The best animal protein choices are fish and poultry. If you enjoy red meat, it is best to stick to the leanest cuts, choose moderate portion sizes, and make it only an occasional part of your diet.  Vegetable sources of protein, such as beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins and minerals.