Protein 101

The word 'protein' is derived from a Greek word 'protas' meaning 'of primary importance.' This online hand book is going to describe what protein is and how important it is to everyone. Learn more right here.

By: Jeff Behar 

» Section 1:   Intro & The History Of Protein.
» Section 2:   Protein & The Amino Acid Connection.
» Section 3:   Benefits Of Protein For Athletes.
» Section 4:   Comparing Different Protein Sources.
» Section 5:   Building Muscle Using Protein.
» Section 6:   The Value Of Protein Supplements.
» Section 7:   Protein Supplements & Protein Food Sources.
» Section 8:   Protein Timing For The Bodybuilder.
» Section 9:   Conclusion.
» Section 10:Final Quiz.

1. Intro & The History Of Protein.


Protein Defined:

The word 'protein' is defined as any of a group of complex high-molecular-weight organic compounds, consisting essentially of combinations of amino acids in peptide linkages, that contain carbon, hydrogen, oxygen, nitrogen, and usually, sulfur.
Proteins are one of the classes of bio-macromolecules (like polysaccharides, lipids, and nucleic acids), that make up the primary constituents of living things.

The History Of Protein:

Proteins were discovered by Jöns Jakob Berzelius in 1838 and are among the most actively-studied molecules in biochemistry. The word "Protein" is derived from a Greek word "protas" meaning "of primary importance," because of the fundamental role of proteins in sustaining life.

Protein Uses:

Protein has many important roles in the body; they are part of every cell: muscles, connective tissue, blood-clotting factors, enzymes, immune bodies, hormones, and bones.
Protein Is Needed For:

• Muscle and tissue growth (especially important for children, teens, and pregnant women)
• Muscle and tissue repair
• Regulating the pH, or acid-base balance, in the blood
• Preserving lean muscle mass; especially when on a low carbohydrate diet
• Controlling many of the important processes in the body related to metabolism
• Providing energy when carbohydrate is not available
• Making essential hormones
• Making and enzymes or subunits of enzymes, catalyzing chemical reactions
• Immune function via protein antibodies
• The storage and transport of various ligands
• Maintain body fluid balance through blood proteins, preventing a condition known as edema (buildup of excess fluid outside body cells)

Protein Food Sources:

Protein is found in common foods such as:

• Poultry
• Fish
• Meat (e.g., beef, pork, lamb and veal)
• Meat substitutes (soy)
• Milk
• Eggs
• Cheese
• Nuts
• Legumes
It can also be found, although in much smaller quantities, in some starchy foods and vegetables. Eating a diet rich in these foods is a good way to get protein.
However some of these items can also be high in cholesterol, fat and calories, so picking the right cuts (for poultry, fish and meets) and the right dairy as well as considering how they are prepared to maintaining a lean physique and to good overall health.

Table 1 - Protein Content Of Common Foods(1)

Food Amount Protein (grams) Beef, broiled (ground) 6 ounces 42 Beef, loin, bottom sirloin, tri-tip (broiled) 6 ounces 51 Beans, pinto (cooked) 1 cup 15 Beans, kidney (cooked) 1 cup 7.6 Bread, white 2 slices 4.9 Bread, wheat 2 slices 5.4 Broccoli, (cooked) 1 cup 4.2 Cauliflower, (boiled) 1 cup 2.3 Cheese, cottage, low fat, 1% milk fat 1 cup 28 Chicken, roasted 6 ounces 43 Chicken breast, oven-roasted, fat-free, sliced 6 slices 21 Corn, (cooked) 1 ear 2.6 Egg 1 large 6.3 Fish, Salmon (baked) 6 ounces 44 Fish, Halibut (baked) 6 ounces 45 Deer, loin, separable lean only, 1" steak (broiled) 6 ounces 51 Lentils, (cooked) 1/2 cup 9.0 Lentil soup 1/2 cup 3.9 Milk (whole) 1 cup 8.0 Milk (skim) 1 cup 8.4 Milk (Soy) 1 cup 6.7 Pasta, (cooked) 4 ounces 5.9 Potato, white, (baked) 2 ¼-3 ¼" 3.6 Potato, russet, (baked) 2 ¼-3 ¼" 4.6 Rice, brown, long-grain, cooked 1 cup 5.0 Rice, white, long-grain, regular, cooked 1 cup 4.3 Tofu 1 cup 20 Tuna, water packed 6 ounces 40 Turkey breast meat 6 slices 22 Yam, (baked) 1 cup 2.3 Yogurt, low fat 8 ounces 12

Table 2 - Total Protein Content Of Common Foods (2)

Food Total protein (%) Almonds 21.1 Apples (raw, eating) 0.4 Bananas 1.2 Beans (canned, baked) 5.2 Beef (lean, raw) 20.3 Bean sprouts (raw) 2.9 Bread (white) 8.4 Cabbage (raw) 1.7 Cheese (Cheddar) 25.5 Chicken (lean, raw) 20.5 Chocolate (milk chocolate) 8.4 Chocolate (plain chocolate) 4.7 Cornflakes 7.9 Egg (whole) 12.5 Ice cream 3.6 Lentils (dried) 24.3 Milk (cow's whole) 3.2 Pasta 3.6 Potatoes (new) 1.7 Rice 2.6 Sweet corn (canned) 2.9 Soya milk 2.9 Tofu (steamed) 8.1 Yogurt (plain) 5.7