By JASMINE B. SUIZA, RND

Protein may be one of the most distinguished nutrients in the world of nutrition and fitness. But did you know that aside from its function in building up and repairing of muscles, there are a list of many interesting facts about it that you need to know?

Read on as we give you five of these facts!

Complete proteins contain all the essential amino acids in adequate amounts.

Amino acids are the basic building blocks—meaning, they combine to form protein. Beef, pork, poultry, seafood, egg, and dairy are animal sources of protein, while soy, quinoa, and buckwheat are from plants. These complete proteins contain all the nine essential amino acids in adequate amounts, thus being high in biological value. Just note that some animal proteins come with visible fats, so it is best to choose lean or “white” meats like fish and chicken breast.

Incomplete proteins lack one of the essential amino acids.

Yes! Even legumes, nuts, seeds, and other plant-based sources contain protein. But because they are incomplete, you need to mix them with each other as they are low or lacking in one or more of the essential amino acids. Though touted to be low in biological value, these plant proteins are good sources of dietary fiber, vitamins, minerals, and phytonutrients.

Protein types include hormones, enzymes, transport carriers and antibodies.

Protein types like hormones (e.g. insulin, thyroxine), enzymes (e.g. amylase, trypsin), transport carriers (e.g. hemoglobin, albumin), and antibodies (e.g. immunoglobulins) play a role in many biological processes. Protein is also a major component of structural body parts like keratin in hair and collagen in connective tissues. See? Protein is so much more!

One gram of protein provides approximately 4 calories.

Kilocalories (kcal) or calories (cal) are the amount of energy released from the food that you eat. Consuming one gram of protein contains approximately four calories. This means that one slice or one matchbox-sized lean meat like chicken breast that has eight grams protein (and 1 gram fat) will yield 41 calories.

One slice or one matchbox-sized chicken breast:

(Eight grams protein x four calories) + (One gram fat x nine calories) = 41 calories

To know more about the protein contents of the packaged foods that you eat, read the nutrition information. For natural or fresh foods, you may refer to the Food Composition Tables and Food Exchange lists from DOST-FNRI. 

Individuals with increased needs may consume 1.2 to 2.0 grams of protein per kilogram body weight daily.

As protein’s main function is in the buildup and repair of cells, tissues and muscles, certain individuals like athletes, individuals with physically demanding jobs or pregnant and breastfeeding women have increased protein needs.

For example, an athlete weighing 60 kilograms *may consume up to 120 grams of protein per day. 60 kilograms x two grams protein = 120 grams protein daily There are no scientific data showing that consumption of more than the required daily amounts of protein is beneficial. Some studies even suggest that excess protein intakes are associated with increased risk of kidney damage, most especially for people with underlying kidney problems. Talk to your dietitian to know more about your protein requirements.

*An athlete’s diet is tailor-fit according to sport, duration of training, performance goals, etc.

Your doctor or nutritionist - dietitian will surely be ready to explain these protein facts in detail. With credible information, we can tap the power of protein!