It can be assumed that many have heard the term "protein" mentioned in discussions about maintaining a healthy diet.
Perhaps they are familiar with its most well-known role in repairing, building, and sustaining muscles in the body.
They may have also been informed that protein can help keep them fuller for longer.
However, protein serves many more functions than just these. Protein is a macronutrient, meaning it is one of the nutrients the body requires in large amounts. Proteins are composed of chains of amino acids, which determine the specific role of each protein within the body. With 20 different types of amino acids, 9 of which are considered "essential" and must be consumed as part of the diet, protein is responsible for much more than simply helping individuals get stronger.
Here’s a look at just 5 of the many important roles that protein plays within the body:
1. BUILDING, MAINTAINING AND REPAIRING MUSCLE
Let’s kick it off with the most obvious one, the job we all think of first, the role in helping you grow stronger.
Protein is essential for repairing, rebuilding, and maintaining muscle, promoting recovery and muscle protein synthesis. This process is vital for individuals looking to grow stronger after engaging in any form of resistance training or time under load.
When a muscle is subjected to load, such as during resistance training, it experiences slight damage and tearing due to the stress. Protein plays a crucial role in repairing these tears, facilitating recovery while also enabling muscles to adapt and grow stronger, preparing them to better handle similar stress in the future.
To achieve optimal results in terms of recovery time and overall muscular strength, it is essential to consume adequate protein daily, particularly within the 30 to 60 minutes following resistance training. This is where protein supplements can be beneficial, especially for those who may not be ready for their next meal or struggle to consume enough protein from whole food sources. Protein powders offer a convenient and accessible source of protein that can be consumed immediately after a workout, as a mid-afternoon snack, or to help balance any meal.
2. ENZYMES
Enzymes are proteins that aid, cause and speed up chemical reactions within your body during processes including digestion, breathing and nerve function.
To give you an example, during digestion, enzymes are responsible for breaking foods down to allow the body to take the energy it needs while also absorbing nutrients that are necessary to perform a variety of roles throughout the body.
3. HORMONES
Hormones are messengers in your body responsible for signalling actions to your skin, muscles and organs. Protein hormones (also known as polypeptide hormones) are responsible for a variety of responses in the body including growth, development, metabolism and reproduction, and include hormones like growth hormone and insulin. Studies have suggested that, particularly for females, adequate protein consumption can help to regulate some hormones responsible for mood, fertility and overall reproductive health.
4. SKIN CELL TURNOVER
You may have heard of collagen as one of the buzzwords flying around the beauty industry in particular. It’s growing quite the reputation as a powerful ingredient for anti-ageing as well as improved skin, hair and nail health.
And adding to the list of protein’s credentials, collagen is actually a type of protein!!
As a general rule, skin cells have a life span of roughly 30 days, with new cells constantly synthesised beneath old cells to replace them as they die off or become damaged. Proteins, like collagen, help to promote new production of cells, while also helping to improve skin hydration, elasticity and integrity. For this reason, oral consumption of collagen can help to improve overall skin appearance, strength and elasticity!
5. A LAST RESORT ENERGY SOURCE
To conclude, protein serves as the body's last resort when all other energy sources are depleted—though perhaps not in the way one might think.
Once an individual has met their daily protein requirements, any additional protein consumed will be converted and stored as glucose for energy use.
However, protein is the body’s least preferred energy source. It will always prioritise carbohydrates and fats as its primary sources of energy. This is due to the fact that breaking down amino acid chains requires significantly more energy than processing carbohydrates and fats, making protein the least efficient energy source.
Moreover, in situations of starvation, when all energy stores in the body are depleted, the body will begin to break down tissue proteins, particularly from muscle, to provide the necessary energy to sustain vital functions. This process can result in the loss of both fat and lean muscle mass, adversely affecting muscular strength and overall bodily function.
While protein has certainly become a buzzword and is often regarded as the "favourite child" among macronutrients due to its role in enhancing muscle strength and appearance, it is the lesser-known functions of protein that truly highlight its importance as a nutrient. These roles contribute significantly to overall health, happiness, and the ability to live life to the fullest.
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