Good sources of protein

Proteins are a fundamental part of the development of human cells and we are able to consume these in a variety of different ways, but what is the best source of protein? This page is going to give you all the help you need to recognise not only what good sources of protein are but what the best sources of protein are! Our main page is all about protein rich foods and you will find this very useful when learning about good sources of protein but obviously it is helpful to be able to define the best sources of protein for you as they may not be the same as those for the next person, for example if you are a vegetarian then you are going to want to learn about the best sources of protein for vegetarians just as if you are an athlete or body builder who require a higher amount of protein than the average person. Protein does not just come in the form of protein rich foods though and this is what you will find out as you read through the page. We are also going to briefly answer the question 'what is protein?' and also tell you what the different types of proteins are.

What is protein?

Before we go on to discuss good sources of protein we will start off with a little bit of information about protein, first things first what is protein? A definition of protein is any collection of complex organic macromolecules which contain carbon, hydrogen, oxygen, nitrogen and also normally sulfur and are composed or a single or several chains of amino acids. Proteins as we have already mentioned are fundamental components of all of our living cells and include substances such as enzymes, hormones and antibodies that are required for the functioning of an organism, such as human beings like ourselves! They are critical in the diet of animals for the growth and repair of tissue and can be obtained from protein rich foods such as meat, fish, eggs and vegetables. We hope that this information has been able to answer the question 'what is protein?' for you.

o you know what protein is but how about some more information on what it does and also what some of the benefits of protein are. The intake of protein is responsible for providing us with energy as well as helping the growth and repair of cells in the body. Protein can't be stored in our bodies nor can our bodies generate them by themselves so it is vital we are making a conscious effort to take on board regular and sufficient amounts of protein by using the best sources of protein for us. Primarily the best and healthiest way to take in protein is by consuming protein rich foods as these are proteins from their natural source, for a full range of these please see our dedicated page for a protein rich foods list.

Here are some of the benefits of protein:

• A benefit of protein is that it helps to maintain a balances PH level in the blood
• Proteins can help to regulate the balance of fluid in our bodies
• One of the most popular benefits of proteins is that it builds our tissues such as muscle and body builders use high protein diets and protein supplements as part of their daily routines
• Proteins are a key energy source that can be used in the absence of carbohydrates
• Another huge benefit of protein is that it helps keep the body's immune system working effectively
• Proteins can help to increase and also maintain hormone levels
• One of the best benefits of protein is that they require more energy to process and therefore help to boost your metabolism
• Proteins help our anabolism which means that tissue such as muscle is growing and not deteriorating

Types of proteins

There are two types of proteins and these are known as 'complete proteins' and 'incomplete proteins'. Here we are briefly going to explain what the difference is between these types of proteins for you. Complete proteins are most commonly obtained from sources of protein that animals provide such as red meat, white meat(poultry), fish, eggs and dairy products. These types of proteins contain all of the essential amino acids that are required to develop new proteins. The other type of proteins, incomplete protein, are redeemed from the consumption of fruits, vegetables, nuts, grains and seeds, unlike complete proteins these types of proteins do no hold all of the essential amino acids and will lack in one or more of them. In order to create new proteins it is essential to make sure that you get the right proteins into you at the right amount, for instance an adult will require at least one gram of protein for every 2.5 pounds of their body weight per day. Without these types of protein the body will in time break down because it does not have the necessary fuel in good sources of protein to function properly. The result is that it will have to break down it's own tissue to get the required types of protein. It is critical that you make sure you get all of the protein that you need from whichever are the best sources of protein for you, for instance if you are a vegetarian you cannot get complete protein from meat so you need to find an alternative way to take this protein into your body whether that is by taking a supplement or using protein powder.

As we have mentioned above proteins are made up of a single chain or a number of chains of amino acids, of which there are 8 that are essential to us and are found in a variety of good sources of protein. These amino acids are as follows:

• Isoleucine (Ile)

  This is needed for the production of muscles and to help muscles recover following exertion. It is also involved in the formation of hemoglobin, blood sugar levels, blood clot formation and also the provision of energy.

• Leucine (Leu)

  Contributes towards the production of growth hormones and prevents the wasting of muscles. It is used as treatment for many conditions such as Parkinson's disease.

• Lysine (Lys)

  Lysine is responsible for a variety of things such as the production of hormones, and antibodies. It also absorbs calcium, develops bones, repairs tissue and maintains the nitrogen levels in our bodies.

• Methionine (Met)

  Methionine acts as an antioxidant, removes metal from our bodies and emulsifies fat. It also aids digestion and helps with arterial plaque prevention.

• Phenylalanine (Phe)

  This contributes to the support of learning and memory strength, mood elevation and brain processes. Also tyrosine synthesis and neurochemicals dopanine and norepinephrine.

• Threonine (Thr)

  Threonine monitors bodily proteins for maintaining or recycling processes.

• Tryptophan (Trp)

  Assists in pain management and allows the body to implement sleep and mood patterns. It also helps serotonin and niacin production.

• Valine (Val)

  Aids muscle production, recovery, energy, endurance, balances nitrogen levels and is also used in treatment of alcohol related brain damage.

• Histidine (His)

  Known as the 'growth amino' essential for young children. Lack of histidine is associated with impaired speech and growth. Abundant in spirulina, seaweed, sesame, soy, rice and legumes.

To see which foods high in protein hold these essential amino acids please see our high protein diet page.

Now that we have told you what protein is and what proteins contain let's now move on and discuss what good sources of protein there are and you will be able to decide what the best sources of protein are for you.

Good sources of protein

Here we are going to provide information on the different ways that you can take protein into your body, these are all good sources of protein but what is the best sources of protein are up to you as everybody is different in their lifestyles and eating habits.

Protein rich foods

These are quite simply the key and the best sources of protein that there are. There are many foods that can provide us with some or all of the amino acids that we need to survive and if it is down to taste then there really is something on a protein rich foods list that cater for everybody. If you are vegetarian this needn't be a problem as there are plenty of good sources of protein that do no involve any type of meat. Our main page discusses protein rich foods and their importance in our diet and we also have a dedicated page on a protein rich foods list that provides you with a breakdown of foods that you can obtain protein from. Obtaining protein from food is such a good source of protein because you are getting natural protein into your bodies from animal and plant sources. One very good advantage of high protein foods is that when they are digested the process can take longer than other foods and will therefore keep you feeling full for longer and this can help with a regulated diet as there is less temptation to eat between meals. For more information on protein rich foods and the essential amino acids that can be obtained from them please see our high protein diet page. Naturally not all protein rich foods are going to suit everybody's needs so this is why we have a special page on vegetarian protein foods as well.

Protein supplements

Protein supplements are good sources of protein for many people as they made from food sources and are used mainly as a replacement for proteins that people do not eat or most commonly by body builders and other athletes to efficiently get their required daily amount of protein, this may be higher than that of the average person so it can be harder to eat the right amount of food to achieve this so protein supplements are a convenient replacement and for them are one of the best sources of protein. Protein supplements can be a protein powder such as whey protein, a protein bar or various other types of protein such as specific meal replacement pills. These supplements can contain 20 grams of protein for each serving and also include vitamins and minerals. One of the main benefits of using protein supplements for body builders and athletes is that this can save them a lot of time and effort of making themselves all of the food necessary to get enough of the protein that they need into their bodies which can be a strain around their normal daily activities. Rest assured though for them protein supplements really are the best source of protein. Protein supplements can also be cheaper to buy, especially in bulk, than all of the foods that are necessary to get their daily protein requirements.

Protein Shakes / Protein powder / Whey protein

Protein shakes are one of the best sources of protein for some people and are used commonly by body builders. These are essentially the same as protein supplements as explained above and are used as a replacement for taking protein in through eating protein rich foods. Whey protein is arguably the most common form of protein powder and this is derived from when whey which itself is a liquid by-product from the making of cheese. Protein powder can easily be made into protein shakes in a number of different flavours and don't worry it doesn't taste anything like liquid cheese. This is easy to make and also easily digestible making it one of the best sources of protein for people. There are several other benefits of using whey protein as a good source of protein such as it is known to increase blood flow during exercise which allows nutrients to flow to muscle tissues more effectively so that they can repair and rebuild. There are believed to be certain dangers of using whey protein but these are unproven, for more details please see our dedicated page.

Thank you for reading our page on good sources of protein and we hope that you have been able to learn not only what the answer to the question 'what is protein?' but also what the best sources of protein are for you along with what the different types of proteins are. Please visit our main page on high protein foods and also our dedicated pages on a high protein diet and also a protein rich foods list.