Protein Power

Whether you're trying to improve your diet or gain muscle, protein should be your best friend.

What is protein?

Without trying to sound like someone from The Big Bang Theory, (I specialise in nutrition but am no scientist!) protein is made up from twenty different Amino Acids, only nine of which are essential to the human body. Those nine cannot be produced by the body and therefore must be taken in through your diet. They are one of the main building blocks of body tissue and are needed for growth and repair.

Protein, in its many forms, can be found in all cells in the human body. It is the main structural component in cells, especially muscle cells. Although it is also prevalent in the body's organs, hair and skin. It is also needed to form blood cells.

Sources of protein

It is common knowledge that foods such as meat, fish and eggs are all sources of protein. But what makes them such a good source of protein for the human body? They are known as complete proteins. A complete protein is one in which all nine of the essential amino acids are present, making them a richer choice.

Generally proteins that comes from animals have a higher number of the essential amino acids that we humans need. Foods such as:

• Eggs

• Milk

• Chicken & other poultry

• Fish

• Red meats

How vegetarians can source their protein

A concern that some people have is about a vegetarians ability to receive adequate amounts of protein in their animal-free diet. A vegetarian who only chooses to cut out meat can find valuable sources from eggs which are a complete protein.

Vegans, who choose to be completely animal-free have plenty of other options too. There are other forms of complete proteins that are derived from plant foods such as:

• Pumpkin/sesame/sunflower seeds

• Legumes/pulses

• Cashews

• Quinoa

• Cauliflower

• Soy

• Pistachios/walnuts/brazil nuts

• Chickpeas

It is worth noting however, that the majority of the plant based proteins do have significantly lower amounts of protein in them, compared to animal foods.

Protein powders

Protein powders are often used as additional protein source, adopted by athletes and body builders. The powders are processed and are manufactured sources of protein. Often it is whey, casein or egg albumen protein that is used in shakes/drinks. Since these are based on animal protein, the majority these will be complete proteins. You can get protein powders in a variety of great flavours such as chocolate, peanut butter and vanilla ice-cream - just watch out for the sugar content!

Protein & muscle building

Protein is great for restoration after a heavy weights session as it helps to maintain and repair muscle tissue. During a heavy session in the gym, your muscle cells are broken down. Following training your muscles begin to start 'knitting back together.' They will repair themselves and be stronger and leaner than before. To aid the body with this process, protein is needed. This is why a protein shake after a gym session is beneficial in aiding recovery.