By Michele Tenney
Here’s To Your Health
Michele Tenney
Protein – often referred to as the building block of life – is a macronutrient essential for the growth, repair and maintenance of tissues in the human body.
Most people think protein is simply for building muscle. However, from the moment of conception and throughout every stage of life, protein performs several critical functions that support our health and wellbeing. As society becomes more health-conscious, understanding the importance of protein has never been more vital.
Proteins are complex molecules made up of long chains of amino acids. There are 20 different amino acids, nine of which are considered essential because the body cannot synthesize them; they must be obtained through foods you eat. Each protein type in the body has a unique sequence and structure and has a specific function.
Protein is vital for the growth of new tissue and for repairing damaged tissue. Children, adolescents and pregnant people require higher amounts of protein to support rapid growth. Adults rely on protein to replace or repair cells that are constantly being broken down and rebuilt.
Enzymes are proteins that drive nearly all the chemical processes in the body, including digestion, energy production, blood clotting and muscle contraction. Without enzymes, the body’s metabolic functions would slow to a complete stop. Proteins such as collagen, elastin and keratin give structure and strength to skin, bones, muscles and connective tissues.
Hemoglobin is a protein in red blood cells that carries oxygen from the lungs to the tissues. And antibodies are proteins that help defend the body against bacteria, viruses and other foreign invaders. Without adequate protein intake, the immune system can be compromised.
You can find a protein calculator online to determine how much protein you should be consuming every day. Some foods that are high in protein are chicken, brown rice, Greek yogurt, cottage cheese and eggs. I also use a plant-based protein powder to make sure I get my daily intake of protein.
Keeping lean muscle mass on our bodies is essential to longevity. As we age, that becomes harder, so we really need to be intentional about strength training. I recommend strength training at least twice a week. However, three times a week is optimal.
In addition to your strength training, I recommend that you not only get enough protein but that you also be deliberate about getting adequate nutrients as well. I believe in you. You got this. Here’s to your health.
Michele Tenney is a Certified Personal Trainer and Nutritionist & Wellness Coach. She is a member of the Orange Board of Health. She can be reached at 203-668-2969 or email at Hmgbrd3@gmail.com.