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Protein

The building blocks of life!

Proteins are formed from amino acids, which number 20 in total. Proteins themselves are formed when a chain of amino acids total 100 or more. The shape or structure or a protein will dictate its funciton within the body.

Complete Proteins

Complete proteins are foods which contains all nine essential amino acids in adequate amounts so that the liver can synthesise the remaining non-essential amino acids. These are mostly animal sources but there a few plant based sources too.

Complete Proteins

Animal Sources	Non-animal Sources
eggs	soy foods
meat	buckwheat
poultry	quinoa
dairy
fish

Incomplete Proteins

Plants contain protein but these proteins possess a lower biological value because they are deficient or "incomplete" in one or more of the essential amino acids

Incomplete Proteins

cereals and grains (wheat, rye, barley, oats, rice)

cereal products (bread, pasta etc)

pulses (beans, lentils, peas)

nuts

vegetables

Vegetarianism

There are two type of vegetarian:

• Ovo-lacto vegetarian - avoid meat but can eat eggs and dairy products
• Vegan - avoid meat and all animal produce

Vegetarians will find it harder to meet their daily protein requirements when compared to a non-vegetarian. Also some nutrients are scarecely found in plant based foods or are not sufficiently bioavailable to meet the needs of the body. Such nutrients as:

• Vitamin A, D and B12
• Zinc, Calcium, iron and phosphorus
• Iodine

Vegetarians who eat eggs and dairy produce will find it easier to get their requirements when compared to vegans. Vegans need to pay close attention to their diet in order to offset deficiency.

Complementary Proteins for Vegetarians

Some carbohydrate based foods also contain smaller amounts of protein. By combining different food groups you can still obtain all of your essential amino acids. Try combining the following foods:

• rice and pulses
• vegetables and seeds
• nuts and vegetables
• grains and pulses

What happens if I eat too much protein?

Excess protein is ultimately excreted in urine via the kidneys. The left over acid is then burnt by the tissue as fuel instead of fat (this can lead to an increase in body fat). Excessive protein intake can be found amongst bodybuilders ingesting protein shakes (which are a waste of time and money) in order to try and build muscle mass.

Protein is best utilised when ingested in smaller but more regular meals. This is because the body can only deal with a certain amount of protein at any one time.