Posted on April 24, 2014 by Jenny Cromack

So, why is protein important? Most people think it’s because it is used to help the body recover and repair following a workout and whilst this is true, protein does more than that!

Let’s start our explanation about ‘Why Is Protein Important’ with those little things called amino acids. Amino acids  are truly amazing things, the more and more I read about proteins the more I sit back with amazement. Just to clarify proteins are made up of amino acids in case you were wondering. When you consume protein the body breaks it down into specific amino acids, the body then puts the different amino acids together in a variety of options to fulfill the particular need of the body. The new proteins formed by the body are what make up the majority of the solid matter in your body, including the skin, heart, teeth, bones and muscle.

Depending on who you talk to or what you read there are 20-22 amino acids, however of these only 8-10 are essential, which means you need to consume a certain amount of them in your diet, the body can actually produce the other 14 itself, which is very impressive in itself. This article will focus on the roles of 7 of the essential amino acids, what they do, and how they can help you work towards your goals both in the gym and health related.

Histidine:

• plays a key role in the manufacture of glial nerve cells, this then surrounds nerve cells inculating them. This is great as it helps prevent unwanted messages reaching the brain and subsequently causing defects.
• Helps in removing heavy metals from the body.
• Its now used to treat arthiritus and nerve defness
• reccomended daily intake is 8-10mg per kg of bodyweight per day (odds are most people will get 3x that amount if you follow a healthy eating plan)

Sources= meat, dairy, fish, and rye

L-Lysine

• L-Lysine is probably the most important amino acid for muscle growth.
• It helps absorb calcium which is awesome for muscle and bone growth
• It helps maintain nitrogen balance, this is important in times of extreme stress, like when your having a PT session at Motive8 North
• It helps produce antiobodies, testostorone and even insulin
• Recommended daily intake is 12mg per kg of bodyweight, again most people should hit this with a healthy diet.

Sources= cheese, eggs, milk, meat, yeast and lima beans

Phenylalanine

• This is abit of a naughty amino acid, some people seem to have abit of a weird reaction to phenaylalanine supplements. However research has shown there is no danger for healthy individuals.
• It improves mood and focus through stimulating the nervous system
• Its great for memory and increases several neuro-transmitters
• It gets a bad wrap in media as it is sometimes used as a sweetner in certain beverages combined with asparitc acid (aspartame)
• Its actually used to treat depression
• Recommended daily intake is 14mg per kg bodyweight

Sources= most nuts, avocados

Methionine

• This amino acid is resposnisble for helping to break down fats
• It once again helps remove heavy metals from the body
• It assists in the detoxification of the liver and is used to help with liver disease
• You cant created creatine in the body without Methionine
• Recommended daily intake is 12mg per kg of bodyweight

Sources= meat, garlic, fish, onions

Leucine

• Helps regulate blood sugar levels
• helps regulate the growth of a lot of tissue including skin, bones and muscle
• it helps healing wounds
• Recommend daily intake is 16mg per kg of bodyweight per day

Sources= found in most sources of animal proteins and wholegrain rice

Valine

• Helps repair muscle tissue
• Recommended daily intake is 16mg per kg of bodyweight per day

Sources= meat, mushrooms, peanuts

Threonine

• A very essential amino acid which is never manufactured in the body… ever!
• It is mainly found in meat and dairy sources which is bad news for vegans and veggies, it can be found in heart muscle, skeletal muscle and nerves.
• It forms two of the most important elements in the body collagen and elastin
• One of its key roles is in the mainatince of the immune system, by helping in the production of antiobodies.
• Its most useful trait however is the fact that it massively helps the abosrbtion of other nutrients.
• The most common sign of a deficiency in Threonine is irritability and frequent illness
• You should aim to consume 8mg per kilo of bodyweight per day

Sources= meat, dairy eggs

As you can see protein isn’t just important for building muscle but helping a whole variety of processes in the body, as a target I like to see clients aim for 1.6-1.8g per kg of bodyweight of protein per day from as big a variety of sources as possible.