![\"egg\"](\"https:\/\/i0.wp.com\/blogs.oregonstate.edu\/moore\/files\/2016\/07\/Egg.jpg?resize=300%2C200\")
Let\u2019s begin by taking a look at what protein is and why we need it. Proteins are the body\u2019s structural materials that are made up of twenty different compounds called amino acids. These amino acids are the building blocks for all of our different cells, tissues, and organs. One of the most commonly recognized functions of protein it to help us build or maintain our muscles. In order for our bodies build these muscles and make these cells, tissues, and organs, we need to have all of the amino acids on board. There are nine of these amino acids that we can get from our food. These are called essential amino acids<\/em>. We can get these essential amino acids from a variety of good protein sources such as:<\/p>\n- \n
- Poultry, fish, meat, beans, whole grains, nuts, eggs, dairy, soy products<\/li>\n<\/ul>\n
It\u2019s important to recognize that not all protein food sources are the same. Soy products, quinoa, and animal foods are called complete proteins<\/em>. This means that they contain all nine of the essential amino acids we need in the right amounts. Other plant based protein sources include beans, nuts, vegetables, and whole grains. Since these foods don\u2019t contain all the essential amino acids in the right proportions, they are called incomplete proteins<\/em>.<\/p>\n
Protein Content of Different Foods<\/h3>\n
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\n Protein Source<\/strong><\/th>\n Portion Size<\/strong><\/th>\n Protein Content<\/strong><\/th>\n<\/tr>\n \n Steak<\/td>\n 4 oz*<\/td>\n 34.2 g<\/td>\n<\/tr>\n \n Chicken Breast<\/td>\n 4 oz*<\/td>\n 35.6 g<\/td>\n<\/tr>\n \n Salmon<\/td>\n 4 oz*<\/td>\n 25 g<\/td>\n<\/tr>\n \n Cottage Cheese<\/td>\n 4 oz*<\/td>\n 14 g<\/td>\n<\/tr>\n \n Tofu<\/td>\n 4 oz*<\/td>\n 17 g<\/td>\n<\/tr>\n \n Skim Milk<\/td>\n 8 fl oz<\/td>\n 8 g<\/td>\n<\/tr>\n \n Large Egg<\/td>\n 1 egg<\/td>\n 7 g<\/td>\n<\/tr>\n \n Kidney Beans<\/td>\n \u00bd cup<\/td>\n 7 g<\/td>\n<\/tr>\n \n String Cheese<\/td>\n 1 stick<\/td>\n 7 g<\/td>\n<\/tr>\n \n Almonds<\/td>\n 1 oz (23 almonds)<\/td>\n 6 g<\/td>\n<\/tr>\n \n Quinoa, cooked<\/td>\n 1 cup<\/td>\n 8 g<\/td>\n<\/tr>\n \n Gatorade Whey Protein Powder<\/td>\n One serving<\/p>\n (1\/2 cup powder), 71 g<\/td>\n
20 g<\/td>\n<\/tr>\n \n Muscle Milk Genuine Protein Powder<\/td>\n One serving<\/p>\n (1\/2 cup powder), 70 g<\/td>\n
36 g<\/td>\n<\/tr>\n \n *A 4 oz portion of protein is about the size of a deck of cards.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n However, by having a variety of protein foods in your diet, you can get all the essential amino acids you need, even if you eat a vegetarian diet. If you eat a variety of incomplete proteins each day you can achieve a diet with all nine essential amino acids. Furthermore, we now know that different incomplete proteins don\u2019t have to be eaten at the same meal to get all the amino acids we need. Choosing a protein source from at least two of the plant based protein food categories each day will ensure that you are getting all of the essential amino acids.<\/p>\n
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\n Eat proteins from each group to get all nine essential amino acids<\/strong><\/td>\n<\/tr>\n \n Beans\/Legumes<\/strong><\/th>\n Grains<\/strong><\/th>\n<\/tr>\n \n Garbanzo Beans
\nBlack Beans
\nLentils
\nPeas<\/td>\nBrown rice
\nWhole wheat
\nOats
\nBarley<\/td>\n<\/tr>\n\n Seeds <\/strong><\/th>\n Nuts<\/strong><\/th>\n<\/tr>\n \n Sunflower seeds
\nFlax seeds
\nPumpkin seeds
\nChia seeds<\/td>\nAlmonds
\nWalnuts
\nCashews
\nPeanuts<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nHow much protein do you need?<\/h3>\n
So, how much protein do you actually need? The Dietary Reference Intake (DRI) for protein intake, or the level needed to meet the needs of almost all healthy people, is 0.4 grams of protein, per pound of bodyweight every day. For example, a person with a weight of 165 pounds would multiply their weight by 0.4 to find that they need 66 grams of protein to get 100% of their daily value (DV, which is what you will see on the label of packaged foods). \u00a0But most people get more than the recommended level of protein every day.<\/p>\n
Protein Needs based on Body Weight:<\/h3>\n
![\"Quinoa\"](\"https:\/\/i0.wp.com\/blogs.oregonstate.edu\/moore\/files\/2016\/07\/Quinoa.jpg?resize=300%2C227\")
Another reason that too much protein can be a bad thing is because it can negatively affect our performance when we exercise. One thing that happens when we eat carbohydrates like fruit, vegetables, and grains, is that some of the carbohydrate is stored in our muscles. When we exercise, we will use the carbohydrate that was stored in our muscles for energy. When someone is eating a very high protein diet, they may be getting inadequate amounts of carbohydrates. If you are not getting enough carbohydrates, it will not be stored in your muscles and used when you exercise. If this energy in our muscles isn\u2019t there, our performance will not be as good. This is why it is important to eat a balanced diet that includes enough protein, but also gets enough carbohydrates as well.<\/p>\n![\"testing](\"https:\/\/i0.wp.com\/blogs.oregonstate.edu\/moore\/files\/2016\/07\/testing-lab-logos.jpg?resize=300%2C103\")
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