Do you need a protein shake?
Proteins are composed of chains of amino acids that exert their influence on thousands of biological functions which include nutrition, gene and hormone expression, metabolic function, and living tissue composition like in hair, skin, muscles and organs. So practically speaking, living organisms couldn’t function without it. So why would someone need to have additional protein when it’s practically contained in most of the foods we eat?
Protein is a macronutrient along with carbohydrates and fats, and the amino acid profile varies greatly between the foods we eat. A single protein source, like an egg for instance, has a much greater amino acid composition than than any single vegetable. In other words, 1 egg has a high amino acid profile compared to let’s say, a carrot. In order to have an equivalent amino acid content in your diet, you’d have to not only eat a lot of carrots, but include many other vegetables and beans from the plant kingdom to achieve the amino acid content that equates to that of the salmon.
Protein sources are present in dairy, meats and vegetables, and minimally in fruits. Each person’s protein needs vary based on medical history, activity level, age, and body composition, just to name a few variables. More specifically, it’s the individual amino acid needs that are specific to the individual when it comes to driving reactions such as correcting hormonal imbalance, tissue repair, and affecting nervous system function. So do you need protein? YES! Not only how much...but when? Protein timing is also important in order to influence the desired reactions when certain situations signal a greater need for these macronutrients.
Let’s face it, we are not perfect, and neither is our diet. A breakfast meal that is predominated by carbohydrates (cereal, toast and fruit, for example) would quickly raise blood sugar, demand insulin release (stressing your pancreas temporarily), and once these macronutrients are exhausted, your body demands additional fuel before it starts to affect your mood, alertness, and energy level. Proteins taken together with the above mentioned breakfast can slow down the rapid digestion of carbohydrates and modulate the insulin demand, which over time can reduce pancreatic strain.
A vegetarian based meal typically needs variety AND volume in order to derive the individual protein and amino acid needs of the individual. A scrambled egg with bacon contains 22g of protein, <2g of carbohydrates, and 22g of fats. Alternatively, you’d need 2 bananas, a bagel with cream cheese, and a bowl of Wheaties with milk just to get 21g of protein. But you’ll also get 134g of carbohydrates and 11g of fat and 610 calories! This could be a real portion problem if you are trying to protect blood sugar dosage and manage your weight.
Depending on your eating pattern, history and function, you may need additional proteins whether it is from animal or plant sources in order to achieve your amino acid requirements. Seek counsel from your healthcare provider to assess your protein needs. And remember, whole food sources of protein are always preferred to the shakes, and protein supplements are exactly that...a supplemental source when your food sources are deficient. Get your food in order first, then supplement if and when necessary.
Dr. Adrian Pujayana has been serving South Pasadena since 2000, works extensively with exercise intervention as part of a healthy Chiropractic treatment model for active adults, athletes, and children.
