PROTEIN and THE 9 ESSENTIAL AMINO ACIDS

Reported By: Abubakar, Saad Y.

What is Protein?
Reference: qhttps://www.livescience.com/amp/53044-
protein.html
What Is Protein?
By: Jessie Szalay

Protein is a macronutrient that is essential to

building muscle mass. It is commonly found in animal
products, though is also present in other sources, such
as nuts and legumes.

There are three macronutrients: protein, fats and

carbohydrates. Macronutrients provide calories, or
energy. The body requires large amounts of
macronutrients to sustain life, hence the term “macro,”
according to the University of Illinois McKinley Health
Center. Each gram of protein contains 4 calories.
Protein makes up about 15 percent of a person’s body
weight.

Chemically, protein is composed of amino acids, which

are organic compounds made of carbon, hydrogen,
nitrogen, oxygen or sulfur. Amino acids are the
building blocks of proteins, and proteins are the
building blocks of muscle mass, according to the
National Institutes of Health (NIH).

“When protein is broken down in the body it helps to

fuel muscle mass, which helps metabolism," said Jessica
Crandall, a registered dietitian nutritionist,
certified diabetes educator and national spokesperson
for the Academy of Nutrition and Dietetics. "It also
helps the immune system stay strong. It helps you stay
full. A lot of research has shown that protein has
satiety effects.”

For example, two recent studies showed that satiety, or

feeling full after a meal, improved after consuming a
high-protein snack. A 2014 study published in the
journal Nutrition compared afternoon snacks of high-
protein yogurt, high-fat crackers and high-fat
chocolate. Among the women who participated in the
study, consuming the yogurt led to greater reductions
in afternoon hunger versus the chocolate. These women
also ate less at dinner compared to the women who
snacked on crackers and chocolate.

A similar study published in 2015 in the Journal of

Nutrition found that adolescents who consumed high-
protein afternoon snacks showed improved appetite,
satiety and diet quality. The teens also had improved
moods and better cognition.

How much protein?

The Institute of Medicine recommends that 10 to 35
percent of daily calories come from protein. How that
equates to grams of protein depends on the caloric
needs of the individual. According to the U.S.
Department of Agriculture, the amount of protein foods
a person should eat depends on age, sex, and level of
physical activity. Most Americans eat enough food from
this group, but need to make leaner and more varied
selections of these foods.

“A safe level of protein ranges from 0.8 grams of

protein per kilogram of body weight [2.2 lbs.], up to 2
grams of protein per kilogram for very active
athletes,” said Crandall. “But most Americans truly
need to be eating about 1 to 1.2 grams of protein per
kilogram of body weight.”

Most people need 20 to 30 grams of protein per meal,

said Crandall. “For example, that’s 2.5 egg whites at
breakfast or 3 to 4 ounces of meat at dinner.” She said
that most American women are not getting anywhere close
to adequate protein at breakfast. “That could be
hindering their muscle mass, their metabolism and their
hormone levels.”

Crandall cautioned parents against stressing protein

consumption for their children, who typically get
sufficient protein easily. “It’s important to focus on
fruits and vegetables for kids, but protein
supplementation for kids is going overboard,” she said.
When considering how to get protein into kids’ diets,
parents should focus on whole foods and natural
sources.

SOURCES OF PROTEIN
 All food made from meat, poultry, seafood, beans
and peas, eggs, processed soy products, nuts and seeds
are considered part of the protein group, according to
the USDA. Most people eat enough food in this group,
but they should select leaner and more varied
selections.

Besides animal sources, there are several alternative

sources of protein, including soy, hemp and whey.
Crandall said that all are good options and it comes
down to personal preference. For example, whey protein
is better for building and regenerating muscle mass, so
people looking to bulk up or who exercise a lot may
prefer it.

Whey protein is a by-product of the cheese-making

process and therefore not vegan. It is typically found
in supplements, such as protein powders, according to
Medical News Today. It is usually used to promote lean
muscle mass and is also associated with weight loss,
according to a 2008 study published in Nutrition &
Metabolism. There are 20 grams of protein per scoop of
whey protein.

Hemp protein comes from the hemp plant, which does not
have THC (the active ingredient in marijuana),
according to the North American Industrial Hemp
Council. Hemp is available as seeds, a powder and milk.
There are 5.3 grams of protein per tablespoon of hemp
seeds, about 5 grams per scoop of hemp powder and 5
grams per cup.

Soy protein comes from soybeans and is available in

many different forms, including milk, tofu, various
meat substitutes, flour, oil, tempeh, miso nuts and
edamame, according to the University of California San
Francisco Medical Center. Crandall said that soy is a
good source of protein.

“Soy has been shown to have a little more

phytoestrogens in it from isoflavones, which really
helps to increase antioxidants,” she said. “But a lot
of people are hesitant to do soy because of a myth that
associates it with breast cancer. But that myth has
been minimized based off of a large body of evidence
that supports the actual anticancer properties that soy
has.” She pointed to a 2012 study published by the
American Institute for Cancer Research.

To get the maximum benefits from soy, Crandall

recommended eating whole sources, like edamame.
Processed forms like tofu are the next best option,
followed by protein powders and drinks.

High-protein foods
According to Matthew Kadey, a registered dietitian
writing for Bodybuilding.com, some high-protein meats
include:

 Top or bottom round steak (23 grams of protein per

3-ounce serving)
 Lean ground beef (18 grams per 3-ounce serving)
 Pork chops (26 grams per 3-ounce serving)
 Skinless chicken breast (24 grams per 3-ounce
serving)
 Turkey breast (24 grams per 3-ounce serving)
 Sockeye salmon (23 grams per 3-ounce serving)
 Yellowfin tuna (25 grams per 3-ounce serving)
 High-protein dairy foods include:

 Greek yogurt (23 grams per 8-ounce serving)
 Cottage cheese (14 grams per half-cup serving)
 Eggs (6 grams per large egg)
 2 percent milk (8 grams per cup)

Some other high-protein foods are:

 Some canned foods, like sardines, anchovies and

tuna average around 22 grams of protein per
serving
 Navy beans (20 grams per cup)
 Lentils (13 grams per quarter-cup)
 Peanut butter (8 grams per 2 tablespoons)
 Mixed nuts (6 grams per 2-ounce serving)
 Quinoa (8 grams per 1-cup serving)
 Edamame (8 grams per half-cup serving)
 Soba noodles (12 grams per 3-ounce serving)
 Complete or ideal proteins
People can produce some amino acids, but must get
others from food. The nine amino acids that humans
cannot produce on our own are calledessential amino
acids, according to the NIH. Essential amino acids are:
histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan and valine.

Protein foods that contain all essential amino acids

are called complete proteins, according to Crandall.
They are also sometimes called ideal proteins or high-
quality proteins. Complete proteins include meat and
dairy products, quinoa, hemp seeds, chia seeds and soy.

Many plant-based proteins are not complete proteins.

These include beans, grains and legumes as well as
vegetables, which contain small amounts of protein.
According to the University of Massachusetts at
Amherst, incomplete proteins can be combined to create
complete proteins. Beans and rice, peanut butter and
whole grain bread, and macaroni and cheese are examples
of combinations that create complete proteins.

For a long time, nutritionists thought that

complementary proteins had to be eaten together to make
a complete protein. But it is now understood that the
foods don’t have to be eaten at exactly the same time,
said Crandall. As long as you eat a wide variety of
foods, you can usually make complete proteins, even if
you’re a vegetarian.

TRENDS INVOLVING PROTEIN

High-protein diet
The Institute of Medicine recommends that 10 to 35
percent of daily calories come from protein. Most
Americans do not get close to the 35 percent mark; they
eat about 12 to 18 percent of their calories as
protein, according to the NIH. Therefore, most
commercial high-protein diet plans suggest intakes in
the upper levels of the recommended spectrum. For
example, the Atkins diet allows for up to 29 percent of
calories to come from protein, and the South Beach Diet
suggests protein levels at about 30 percent. Some high-
protein diets, however, come in at higher than 35
percent.
The efficacy and safety of high-protein diets is still
being studied. Often, they lead to a quick drop in
weight-loss but their overall sustainability is
unclear. One 2011 review of high-protein diet studies
found that “although half of the studies showed a
higher weight loss with a high-protein diet, three out
of four studies with the longest intervention show no
statistical difference in weight loss.”

Futhermore, high-protein diets can carry some health

risks. They usually advocate cutting carbohydrates,
which can lead to nutritional deficiencies, fiber
deficiencies, headache, constipation, increased risk of
heart disease and worse kidney function in those
suffering from kidney disease, according to the Mayo
Clinic.

Crandall does not recommend high-protein diets because

they are generally unnecessary. “There’s a growing body
of research that suggests that Americans are getting
enough protein,” she said. The problem is that we don’t
space out our protein correctly. “It’s more important
that we focus on getting protein at each meal, eating
it within the first hour of waking up and then every 4
to 6 hours thereafter.”
Getting enough protein at adequate intervals helps
muscle mass and overall health long term.

Crandall is also skeptical of protein-enhanced foods.

“There are a lot of products now that have protein
added. But is that getting you full? Is that getting
you what you need? Make sure you’re thinking about meal
planning a little bit … don’t let that become the go-to
option for meals.”

Ideal Protein diet

The Ideal Protein diet is a medically developed
diet plan created more than 20 years ago by French
doctor Tran Tien Chanh. A coach at a licensed clinic or
a health care provider supervises participants. For
some participants, consent from health care providers
may be required.

The Ideal Protein diet is a low-carbohydrate, low-

calorie, high-protein diet that aims to aid in weight
loss by providing the body with the right amount and
kind of protein while also stabilizing blood sugar. It
consists of four phases. During the first three phases,
participants eat at least one proportioned, prepackaged
Ideal Protein meal per day. During phase one, in which
most of the weight loss takes place, participants eat
three Ideal Protein meals every day.

Protein shakes
“Supplements are for supplemental purposes only,”
said Crandall. Therefore, she does not recommend having
protein shakes on a daily basis. Sometimes, however,
people have serious behavioral barriers to eating whole
foods. “If they feel like they can’t cook or eat whole
foods … [protein shakes] can be a good plan B.”

If you are going to use protein shakes, Crandall

recommends choosing one that has more than 20 grams of
protein. “Most Americans want to shoot for lower-
calorie, lower-carbohydrate drinks,” she said.

It is important to think about what you’re adding to

protein shakes. If you’re using a protein powder to
make a shake, Crandall suggests mixing it with water,
nonfat milk or a milk substitute. “I strongly suggest
not mixing fruit in — it can become very calorie-laden
— like pie in a cup.” Adding vegetables, however, can
add antioxidants and vitamins.

THE 9 ESSENTIAL AMINO ACIDS

Reference:
https://www.healthline.com/nutrition/essential-amino-
acids#sources-and-intake
Essential Amino Acids: Definition, Benefits and Food
Sources
By: Jillian Kubala, MS, RD on June 12, 2018

Amino acids, often referred to as the building blocks

of proteins, are compounds that play many critical
roles in your body.

They're needed for vital processes like the building of

proteins and synthesis of hormones and
neurotransmitters. Some may also be taken in supplement
form for a natural way to boost athletic performance or
improve mood.

They’re categorized as essential, conditionally

essential or nonessential depending on several factors.
This article tells you everything you need to know
about essential amino acids, including how they
function, possible food sources and the benefits of
taking a supplement.

What Are Essential Amino Acids?

Amino acids are organic compounds composed of
nitrogen, carbon, hydrogen and oxygen, along with a
variable side chain group.

Your body needs 20 different amino acids to grow and

function properly. Though all 20 of these are important
for your health, only nine amino acids are classified
as essential (1Trusted Source).

These are histidine, isoleucine, leucine, lysine,

methionine, phenylalanine, threonine, tryptophan and
valine.

Unlike nonessential amino acids, essential amino acids

can’t be made by your body and must be obtained through
your diet. The best sources of essential amino acids
are animal proteins like meat, eggs and poultry.

When you eat protein, it’s broken down into amino

acids, which are then used to help your body with
various processes such as building muscle and
regulating immune function (2Trusted Source).

Conditionally Essential Amino Acids

There are several nonessential amino acids that
are classified as conditionally essential.

These are considered to be essential only under

specific circumstances such as illness or stress.

For example, although arginine is considered

nonessential, your body can’t meet demands when
fighting certain diseases like cancer. That’s why
arginine must be supplemented through diet in order to
meet your body’s needs in certain situations.
The Nine Essential Amino Acids
The nine essential amino acids perform a number of
important and varied jobs in your body:

1. Phenylalanine: Phenylalanine is a precursor for

the neurotransmitters tyrosine, dopamine,
epinephrine and norepinephrine. It plays an
integral role in the structure and function of
proteins and enzymes and the production of other
amino acids (4).
2. Valine: Valine is one of three branched-chain
amino acids, meaning it has a chain branching off
to one side of its molecular structure. Valine
helps stimulate muscle growth and regeneration and
is involved in energy production (5).
3. Threonine: Threonine is a principal part of
structural proteins such as collagen and elastin,
which are important components of the skin and
connective tissue. It also plays a role in fat
metabolism and immune function (6).
4. Tryptophan: Though often associated with causing
drowsiness, tryptophan has many other functions.
It’s needed to maintain proper nitrogen balance
and is a precursor to serotonin, a
neurotransmitter that regulates your appetite,
sleep and mood (7).
5. Methionine: Methionine plays an important role in
metabolism and detoxification. It’s also necessary
for tissue growth and the absorption of zinc and
selenium, minerals that are vital to your health
(8).
6. Leucine: Like valine, leucine is a branched-chain
amino acid that is critical for protein synthesis
and muscle repair. It also helps regulate blood
sugar levels, stimulates wound healing and
produces growth hormones (9).
7. Isoleucine: The last of the three branched-chain
amino acids, isoleucine is involved in muscle
metabolism and is heavily concentrated in muscle
tissue. It’s also important for immune function,
hemoglobin production and energy regulation (10).
8. Lysine: Lysine plays major roles in protein
synthesis, hormone and enzyme production and the
absorption of calcium. It’s also important for
energy production, immune function and the
production of collagen and elastin (11).
 9. Histidine: Histidine is used to produce histamine,
a neurotransmitter that is vital to immune
response, digestion, sexual function and sleep-
wake cycles. It’s critical for maintaining the
myelin sheath, a protective barrier that surrounds
your nerve cells (12).
As you can see, essential amino acids are at the core
of many vital processes.

Though amino acids are most recognized for their role

in muscle development and repair, the body depends on
them for so much more. That’s why essential amino acid
deficiencies can negatively impact your entire body
including your nervous, reproductive, immune and
digestive systems.

Health Benefits of Supplementing With Essential Amino

Acids

While essential amino acids can be found in a wide

array of foods, taking concentrated doses in
supplemental form has been linked to several health
benefits.

 May Help Improve Mood and Sleep

Tryptophan is needed for the production of
serotonin, a chemical that acts as a neurotransmitter
in your body. Serotonin is an essential regulator of
mood, sleep and behaviors.

While low serotonin levels have been linked to

depressed mood and sleep disturbances, several studies
have shown that supplementing with tryptophan can
reduce symptoms of depression, boost mood and improve
sleep. A 19-day study in 60 older women found that 1
gram of tryptophan per day led to increased energy and
improved happiness, compared to a placebo (18Trusted
Source).

 Can Boost Exercise Performance

The three branched-chain essential amino acids
are widely used to alleviate fatigue, improve athletic
performance and stimulate muscle recovery after
exercise.
In a study in 16 resistance-trained athletes, branched-
chain amino acid supplements improved performance and
muscle recovery and decreased muscle soreness, compared
to a placebo. A recent review of eight studies found
that supplementing with branched-chain amino acids was
superior to rest in promoting muscle recovery and
reducing soreness after exhaustive exercise (20Trusted
Source).

Additionally, taking 4 grams of leucine per day for 12

weeks increased strength performance in untrained men,
showing that essential amino acids can benefit non-
athletes as well (21Trusted Source).

 Can Prevent Muscle Loss

Muscle loss is a common side effect of
prolonged illnesses and bed rest, especially in older
adults.
Essential amino acids have been found to prevent muscle
breakdown and preserve lean body mass.

A 10-day study in 22 older adults on bed rest showed

that those who received 15 grams of mixed essential
amino acids maintained muscle protein synthesis, while
the process decreased by 30% in the placebo group.
Essential amino acid supplements have also been found
to be effective in preserving lean body mass in elderly
people and athletes (23Trusted Source, 24Trusted
Source).

 May Promote Weight Loss

Some human and animal studies have demonstrated
that branched-chain essential amino acids may be
effective in stimulating fat loss.

For example, an eight-week study in 36 strength-trained

men found that supplementing with 14 grams of branched-
chain amino acids per day significantly decreased body
fat percentage, compared to whey protein or a sports
drink (25Trusted Source).

A study in rats showed that a diet composed of 4%

supplemental leucine reduced body weight and fat.
However, other studies investigating the potential link
between branched-chain amino acids and weight loss have
been inconsistent. More studies are needed to determine
if these amino acids can promote weight loss.
RECOMMENDED DOSAGE OF EACH AMINO ACIDS
Since your body cannot produce essential amino acids,
they must be provided through your diet. Fortunately,
many foods are rich in essential amino acids, making it
easy to meet your daily needs.

The US recommended daily allowances per 2.2 pounds (1

kg) of body weight for the nine essential amino acids
are (29):

1. Histidine: 14 mg
2. Isoleucine: 19 mg
3. Leucine: 42 mg
4. Lysine: 38 mg
5. Methionine (+ the non-essential amino acid
cysteine): 19 mg
6. Phenylalanine (+ the non-essential amino acid
tyrosine): 33 mg
7. Threonine: 20 mg
8. Tryptophan: 5 mg
9. Valine: 24 mg
Foods that contain all nine essential amino acids are
referred to as complete proteins.

Complete protein sources include:

 Meat
 Seafood
 Poultry
 Eggs
 Dairy Products
 Soy, quinoa and buckwheat are plant-based foods
that contain all nine essential amino acids,
making them complete protein sources as well
(30Trusted Source).

Other plant-based sources of protein like beans and

nuts are considered incomplete, as they lack one or
more of the essential amino acids. However, if you’re
following a plant-based diet, you can still ensure
proper intake of all essential amino acids as long as
you eat a variety of plant proteins each day.
For example, choosing a variety of incomplete proteins
such as beans, nuts, seeds, whole grains and vegetables
can ensure that your essential amino acid needs are
met, even if you choose to exclude animal products from
your diet.