🍗 PROTEIN: The Builder of Life

🧬 What Is Protein?

Protein is one of the three macronutrients (alongside carbs and fat). It's made up of amino acids, which are the building blocks of the human body.

Your body uses protein to:

• Build and repair tissues (like muscles, skin, and organs)

• Create enzymes, hormones, and neurotransmitters

• Support your immune system

• Carry oxygen (via hemoglobin)

• Help with blood clotting, fluid balance, and more

Without protein? Your body would basically fall apart. 💀

🧱 What Are Amino Acids?

Think of amino acids like Lego pieces—they snap together in different sequences to build thousands of proteins in your body.

There are 20 amino acids in total. They fall into 3 categories:

1. Essential (9 total):

   • You must get them from food—your body can’t make them

   • Examples: leucine, lysine, methionine, tryptophan

2. Non-essential (11 total):

   • Your body can make them on its own

3. Conditionally essential:

   • Normally non-essential, but needed during stress or illness

🍽️ Why Do We Need Protein?

Here’s what protein does for your body:

1. Muscle Building and Repair

Every time you work out, your muscles get tiny tears—protein rebuilds them stronger. 💪

2. Hormones and Enzymes

• Insulin, growth hormone, and thyroid hormones? All protein-based.

• Enzymes that digest food and regulate metabolism? Yep—proteins too.

3. Immune Function

Antibodies are proteins. Not enough protein = weak immune defense.

4. Hair, Skin, Nails

Keratin, collagen, and elastin—all proteins. They keep your tissues healthy and strong.

5. Transport & Storage

• Hemoglobin (carries oxygen) = protein

• Albumin (maintains fluid balance) = protein

• Even iron and other nutrients ride along on proteins!

🧪 How Is Protein Digested?

Protein digestion is a bit more complex than carbs or fats—it starts in the stomach and finishes in the small intestine.

Here’s the journey:

1. Mouth: Just chewing—no protein enzymes here.

2. Stomach:

   • Stomach acid unfolds proteins (denaturation)

   • Pepsin enzyme starts breaking them into smaller chains

3. Small Intestine:

   • Pancreatic enzymes (like trypsin) continue the breakdown

   • Chains become individual amino acids

4. Absorption:

   • Amino acids are absorbed into the bloodstream and transported to where they’re needed

Unlike carbs (stored as glycogen) or fat (stored as triglycerides), protein isn’t stored—your body either uses it or breaks it down for energy.

🛑 Does the Body Store Protein?

Nope—protein is not stored in a specific reserve like fat or carbs.

If your body has more protein than it needs:

1. It may use it for energy (gluconeogenesis)

2. The excess nitrogen is removed (through the urea cycle)

3. The rest is either excreted or, in extreme cases, converted to fat

Because there’s no storage tank, you need to consume protein regularly to maintain muscle and body functions.

😨 What Happens If You Don’t Eat Enough Protein?

Bad things. Here’s what can go wrong:

1. Muscle Loss

Your body will start breaking down your own muscle to get the amino acids it needs.

2. Fatigue & Weakness

Muscles and organs weaken over time, making you tired and slow.

3. Weakened Immunity

Fewer antibodies = more infections and slower recovery.

4. Hair, Skin, Nail Issues

Hair falls out, skin gets dull, nails become brittle.

5. Slower Healing

Injuries, wounds, and surgery recoveries take longer.

6. Edema (Fluid Retention)

Low albumin (a protein) messes with fluid balance = swelling in hands/feet.

In severe cases (especially in malnourished children), it leads to kwashiorkor—a condition marked by severe protein deficiency, swelling, and organ damage.

🍳 How Much Protein Do You Need?

That depends on your goals, body size, and activity:

General Recommendations:

Type of Person Protein per kg body weight

Sedentary Adult 0.8 g/kg (minimum)

Active or Training 1.2–2.2 g/kg

Older Adults 1.2–1.5 g/kg

Weight Loss or Muscle Gain 1.6–2.4 g/kg

🧠 For simplicity:

Aim for 1.6–2.0 g per kg of body weight if you’re active, working out, or trying to build or preserve muscle.

🍗 Best Sources of Protein

✅ Complete Proteins (contain all 9 essential amino acids):

• Meat (chicken, beef, pork)

• Fish (salmon, tuna)

• Eggs

• Dairy (milk, cheese, yogurt)

• Soy (tofu, tempeh)

• Quinoa

✅ Incomplete Proteins (combine for full coverage):

• Beans + rice

• Lentils + whole grain bread

• Nuts + seeds

🥤 Supplements:

• Whey protein

• Casein

• Plant-based powders (pea, rice, soy blends)

🧠 TL;DR – Protein Quick Summary

📌 Topic Quick Takeaway

What is it? A macronutrient made of amino acids – essential for nearly every function

Why do we need it? Builds muscle, hormones, enzymes, immune support, and more

Digestion? Starts in stomach, finishes in small intestine, absorbed as amino acids

Stored? Nope. You must eat it consistently

Not enough protein? Muscle loss, immune issues, poor healing, weakness, swelling

Good sources? Meat, eggs, dairy, legumes, soy, nuts, whole grains