Why Is Protein So Important?

Proteins are made of smaller molecules called amino acids. There are 21 amino acids in total, 9 of which are Essential. An Essential Amino Acid is one that your body cannot make on its own, it has to exist already made in the food you eat. Foods that contain all 9 amino acids are called Complete Proteins. Your body uses complete proteins as the building blocks to build and repair your body.

When thinking about protein most people jump immediately to red meat. However, there are many more great protein sources such as fish, chicken, eggs and dairy products. All animal-based proteins are complete proteins.

Yes you can absolutely get complete proteins from plant based sources too. Some examples include Quinoa, Nuts and Kale. Also Tofu, Lentils, Chickpeas and Edamame. Some other plant-based foods contain some of the 9 essential amino acids but not all. Examples of these include peas, beans and rice. We can however make complete proteins by consuming complimentary plant based amino acid sources in the same meal. A good example of this is eating rice and beans together. Alone these don’t contain all 9 essential amino acids, but together they do and your body can then use them to make the proteins it needs. This makes it important for vegans to understand how to combine foods to ensure they get the protein they need enough times per day to maintain ideal health. This is especially important to understand if you are looking at plant based protein powders or supplements.  Make sure they have either complimentary plant based proteins in the same product or have added amino acids for a complete protein profile.

Each person’s protein needs will vary based on their goals. But a good rule of thumb is to aim for at least 100 grams of protein per day, more if you are looking to build muscle. The good news is that the Biochemical Report Card will let you know whether the amount of protein you are currently consuming is sufficient for your body’s needs or whether you need more on a daily basis.

One of the most important things I learned from Dr Nettles that I didn’t learn in culinary school is how protein is digested and absorbed by the body. The small intestine is where enzymes absorb the protein from the food passing through. Each time we eat or drink, its takes 1-3 hours for that food to pass through the small intestine on its way from our stomach to the toilet based on how solid the meal is. Liquids take approximately an hour to pass through while very solid meals up to 3 hours. The small intestine however has a limit on how much can be absorbed during that passage. That limit is 6-10 grams per hour depending on the protein source. Protein shakes and eggs have the highest absorption rates, followed by meats and then plant based sources last.  

Only if your portion sizes are too large. The trick is not to eat more in total but to eat more often. A general rule of thumb to use is to not eat more than the size of your clenched fist at any one time. 

The first thing you will realize from the information above is that due to the limit on protein absorption by the small intestine, its not even possible to eat too much protein.  Anything more than our small intestine can absorb simply goes down the toilet - literally.

While this list is not exact, it will give you a general guide for how much of common foods to consume with each meal. As you’ll see from the below table, its actually less than you think. And yes, restaurant portion sizes are in general way too large. My tip – only eat half your meal in the restaurant and take the other half home to enjoy a couple of hours later for maximum protein absorption.

Interestingly I found that not so many of my restaurant chef colleagues understand the importance of protein either. After watching me eat my protein snacks every few hours, I was asked whether I was trying to become a body builder. Which of course I am not. I am just regrowing my hair and getting as healthy as I can 😊.