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· Histidine - hemoglobin component; used in the treatment of rheumatoid arthritis, allergic diseases, ulcers & anemia. A deficiency may cause hearing problems.
· Isoleucine and Leucine - mental alertness, also provides manufacturing components for other essential biochemical components in the body, which are utilized for the production of energy and upper brain stimulants.
· Lysine - Insures adequate absorption of calcium; helps form collagen
(component of bone, cartilage and connective tissues); aids in the production of antibodies, hormones & enzymes. Lysine may be effective against herpes by improving the balance of nutrients that reduce viral growth. A deficiency may result in tiredness, inability to concentrate, irritability, bloodshot eyes, retarded growth, hair loss, anemia & reproductive problems.
· Methionine - a sulfur source, which prevents disorders of the hair, skin and nails. Lowers cholesterol by increasing the liver's production of lecithin and reduces liver fat build-up. Protects the kidneys; a natural chelating agent for heavy metals; regulates the formation of ammonia and creates ammonia-free urine thereby reducing bladder irritation; promotes healthy hair growth.
· Phenylalanine - allows brain to produce Norepinephrine used for the transmission of signals between nerve cells and the brain; regulates hunger, antidepressant; improves memory and mental alertness.
· Threonine - a component of collagen, Elastin, and enamel protein; reduces liver fat build-up; promotes proper digestive system function and metabolism.
· Tryptophan - a relaxant, alleviates insomnia, prevents migraine; reduces anxiety and depression; promotes proper immune system function. It reduces the risk of cardiovascular spasms. Works in conjunction with Lysine to lower cholesterol levels.
· Valine - Promotes mental health, muscle coordination and tempers emotions.
Other protein comes from the recycling of enzymes and other proteins. Protein is synthesized in all tissues in the body; however, the liver and muscles are the most active. The body synthesizes about 300 grams of protein per day even though average intake is only 70 grams.
Proteins that contain all nine essential amino acids in sufficient quantity to sustain life are called complete proteins. The protein efficiency ratio (PER) is a measurement of protein's completeness. Protein is rated according to various indices. The most common measurement being the Biological Value or BV of the protein. The higher the BV value the more readily the protein is absorbed by the body. Eggs have the highest BV value (100). Whey protein’s value is close to 100 while beans have a BV of 49. Ratings of greater than 100 refer to the chemical score of an amino acid pattern in a reference protein to a test protein and not the BV.
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Meat, fish, milk, cheese and eggs contain complete proteins. Incomplete proteins such as vegetables, grains, seeds, and nuts are those which do not contain all nine essential amino acids by themselves. However, combinations of incomplete protein foods or mutual supplementation can supply all nine essential amino acids such as beans with rice or peanut butter on wheat bread. Therefore vegetarians can get all the amino acids required by combining incomplete protein foods. It is not necessary to combine proteins at the same meal as many people believe. Therefore a breakfast of one incomplete protein and a dinner of another incomplete protein will provide the benefits of eating a complete protein.
Examples of Complete Combinations of Incomplete Proteins
Grains & Legumes Grains & Nuts/Seeds Legumes & Nuts/Seeds Grains & Dairy peanut butter sandwich rice and beans rice cakes/peanut butter roll with sesame seeds banana-nut bread vegetable stir-fry & rice chili & wheat bread oat-nut bread tortillas & beans pea soup & roll
chickpea humus cereal with milk trail mix bean soup & sesame seeds macaroni & cheese yogurt with granola cheese sandwiches rice pudding
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High Fat - Meat, salmon, eggs, peanut butter, milk, cheese
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Low Fat - Tuna, egg whites, red beans, skim milk, non-fat cheese
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Proteins begin digestion in the stomach but are primarily digested in the small intestine and metabolized by the liver for the building of tissue. Proteins that are not required for building can be utilized as an energy source and provide 4 calories per gram. About 98% of the protein from animal sources and about 80% of the protein from vegetable sources is absorbed by the body.
Fasting causes the body to use protein as an energy source even to the point of breaking down vital tissues such as organs and muscles to use as an energy source.
Excess protein, not utilized for tissue repair or growth or as an energy source is converted by the body to fat and stored.
Protein requirements depend on the individual and daily activity. Tissue growth, whether due to growth, injury, weight training, or pregnancy effect protein requirements. During illness, protein is not only required for repair but is generally used as an energy source. According to RDA requirements, an adult should consume approximately 0.36 grams of protein per pound of body weight on a daily basis (0.8 grams of protein per kg of body weight) as a minimum requirement. As an example, a 150-pound person should consume approximately 50 grams of protein daily. This translates to 200 calories of protein daily. As a general rule, for intense weight training, up to 1 gram per pound of body weight may be consumed.
Since protein metabolism produces nitrogen in the body this creates an extra workload for the kidneys and liver to eliminate the excess. Dehydration can occur because the kidneys require increased amounts of water to dilute the nitrogen.
Dehydration can impede workout performance. It's therefore important to adequately hydrate when consuming increased levels of protein.
Hair-loss and thinning, as well as, brittle and discolored fingernails can be external manifestations of protein deficiencies. Internal ramifications can be muscle wasting, weak ligaments and cellular dysfunction since amino acids will be in short supply.
Muscle growth will also be limited or unavailable due to an insufficient amount of protein.
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