Big, Strong, Powerful and Well-Connected

No wonder protein gets so much action, (was seeking a transition in topic from last post, Your Sexuality) it's pretty much the golden child of the human body's macronutrients.

That is to say, when you consider all that protein is and does, it starts to be like...what if Johnny Depp's looks and interesting taste in characters was mashed up with Oprah Winfrey's ubiquitousness and money, and married to Martha Stewart's resourcefulness, combined with the physical strength of Hercules. Plus there's the Kevin Bacon aspect of protein--it's in practically everything.

If all that is true, it seems odd that this Project should suggest you honor and care for your Proteins. They seem so strong and capable all on their own. But, even though some aspects of protein are produced and managed inside the body, it turns out many bodies need more or better quality proteins to work with than they are getting. You might find out that your own body could be much better off with this week's big shot:

Pick One Thing: Your Proteins

Here's a list of reasons why you care about Protein:

1. Your body is about 45% protein. It is in every cell and in most of the body's fluids.
2. It is the building material of the body. It repairs damaged tissues and builds muscles.
3. It is the strong man of the body. It forms fibers and polymers to keep certain body parts tough.
4. It is the catalyst of the body. It connects molecules, transfers messages, starts processes.
5. Stuff happens because protein says so. Like, muscles contract so your heart and lungs work.

There's more, but that should be enough to pique your interest in tending to your body's protein needs. There are 20 amino acids that combine in different chains and combinations to form proteins in your body for all these incredible functions. Many of them are produced in the body, but a few key amino acids must be consumed. There are nine which are essential to healthy human adult life; a tenth is required in childhood but adults can manufacture it. The balance of them is pretty important, too. Each day, the body is happiest if sufficient proteins comprised by the full range of amino acids are available. If not, the body has to break down other tissues, such as muscle, to get out what it needs for functioning.

Regularly getting enough protein and variety of sources is a good goal. There are is a range of estimates for the proper amount of protein grams for adults daily diet, and the final answer also depends on other factors such as sporting participation, body composition, health and age. However, a range generally considered safe and adequate is .5 - .75 gram of protein per pound of ideal body weight. If you weight 200 lbs. but you need to lose 50, your ideal weight then is 150 and you should be getting 75 or more grams of protein. On the higher side if you have more muscle. 1 gram per lean pound of body weight is another common rule of thumb for body builders. Many nutritionists would tell the average person to get at least 15% of their daily calories from protein. Others consider that to be a bit too low. Popular diets include up to 30% protein. For a 1500 calorie per day diet, 20% protein equals 300 calories of protein, which is 75 grams. That works for a lot of people.

You can check out qualities and quantities of protein found in various foods, here:
Harvard School of Public Health: Protein

As important as it is, it might surprise you to know that protein doesn't have a storehouse on its own ready for use as needed (like fat does). Extra protein has to be broken down, and eventually processed by the kidneys and liver, which can tax those organs. There are a few other health warnings to those getting too much protein or eating too much red meat. It's not easy for the average person to do, but if you have any risk of kidney, liver, colon or hypertension, make sure you're on board with the medical professionals when it comes to your individual protein needs. If you are very obese and consume large amounts of red meat, you should also pay attention to the variety and quality proteins you eat. Egg whites, quinoa, walnuts and tuna have protein too, and provide other health benefits.

Your hair, nails, muscles, and skin (collagen, for those of you trying to stay youthful looking) thrive on you getting enough protein. For this One Thing, consider reading packages or doing a little internet searching to learn how many grams of protein you're eating on a regular basis. If it's less than 60 grams a week, try upping that several grams per week (you might need to cut back on fats or carbs to do so). When you're up around 75, you might just notice a nice trend. Capture that power, enjoy those connections. When you're stronger, you tend to be leaner. Plus you'll be in a much better balance of nutrients, so you'll likely feel better, too.

Go salmon, go yogurt, go you!