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The Power of Protein

Protein Hub

This resource hub serves as an ultimate guide to help you understand various aspects of protein, including what it is, how it functions, the difference in quality among sources, and how scientifically backed benefits assist you in achieving your health and fitness goals. Be empowered to make informed decisions about your protein choices. 

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Highlights

  • Protein is an essential part of every diet.
  • Protein benefits include immune support, muscle support, weight management, and energy support.
  • Taking a closer look at protein's structure allows for better understanding of its benefits
  • Protein intake needs depend on factors that include age and activity level

Unpacking Protein

As the consumer trend in protein-fortified products continues to grow throughout Asia, those in the food and beverage space must ensure they have a good understanding of protein and why it’s so important. Here are the basics of protein that brands and manufacturers need to know.

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A protein is a macromolecule consisting of a long chain of amino acids held together by peptide bonds. The chains can vary in length from two amino acids (a dipeptide) to thousands of amino acids. 

Nutritional Value of Protein 

The nutritional benefits of protein are essential at every life stage but are most crucial when the body is in a growth phase, such as during childhood, the teen years, pregnancy, or breastfeeding. 

Like fats and carbohydrates, protein also provides energy, but this is not the prime function of protein. One gram of protein provides four kilocalories.

The Multifaceted Health Benefits of Protein

The numerous and far-reaching health and nutritional benefits of protein make adequate intake crucial to overall health and to specific functions important to today’s consumers, such as immunity, muscle support, and weight management. 

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  • Helps maintain proper fluid balance1,2
  • Supports immune health3, 4
  • Helps to transport and store nutrients5,6,7,8,9
  • Provides energy10
  • May help maintain bone integrity11,12,13
  • May contribute to strength and muscle mass14,15
  • May boost metabolism and increases fat burning16,17,18
  • Supports building and repairing of tissue19,20,21,22,23,24
  • May act as chemical messengers that aid communication between cells, tissues and organs (e.g., hormones and growth factors)25,26
  • Helps maintain proper pH of the body27,28
  • Supports weight loss29,30,31
  • May aid recovery32,33
  • Supports muscle repair after exercise34,35

The Mechanisms of Protein in the Body

After ingestion, proteins are first denatured by the acid in the stomach before passing into the small intestine. Here, a variety of proteolytic enzymes break apart (hydrolyze) the peptide bonds, freeing the amino acids. Then, the free amino acids are either secreted into the bloodstream or are further metabolized within the gut. 

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Types of Amino Acids

The health and functional benefits of protein come primarily from the amino acids, which the body uses to build the specific peptides and proteins it needs.

Categorizing Amino Acids

Complete and Incomplete Protein

Proteins are categorized as “complete” or “incomplete” based on the presence and proportion of EAA they contain. 

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Animal proteins, such as those in dairy, eggs, meat, and fish, are considered to be complete proteins because they contain all nine EAA in the ratio required by the human body.

9 Essential Amino Acids (EAAs)

Incomplete proteins lack or are low in one or more EAA. When consumed, incomplete proteins cannot be fully utilized by the body because the missing or short supply amino acid becomes a limiting factor. The proteins in most plant foods, including nuts, seeds, green peas, lentils, and most grains, are incomplete proteins.

However, foods with incomplete proteins can be consumed in combination with foods that contain the missing amino acids to provide all the essential amino acids. One example of combining complementary proteins is consuming beans and milk.

How Much Protein Is Enough?

While individual protein intake requirements vary based on factors like age, health, and activity level, a recommended dietary allowance (RDA) is set to prevent protein deficiency. 

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Source: J Int Soc Sports Nutr. (2017) 14:20. 10.1186/s12970-017-0177-8

Your Trusted Protein Ingredient Supplier

Providing consumers with the protein boost they seek through beverages, snacks, and more becomes simple when you partner with the right protein ingredient supplier. Advance your brand with Glanbia Nutritionals’ science-backed protein solutions.

Connect with us to explore how our expertise can strengthen your product offerings and market positioning. Let’s innovate together.

References

1.    Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd edition. Walker HK, Hall WD, Hurst JW, editors. Boston: Butterworths; 1990.
2.    The role of albumin in fluid and electrolyte balance. Judy Hankins. J Infus Nurs. 2006 Sep-Oct;29(5):260-5.
3.    Amino acids and immune function. Peng Li 1, Yu-Long Yin, Defa Li, Sung Woo Kim, Guoyao Wu. Br J Nutr. 2007 Aug;98(2):237-52.
4.    Structure and Function of Immunoglobulins. Harry W Schroeder, Jr, M.D., Ph.D. and Lisa Cavacini, Ph.D. J Allergy Clin Immunol. 2010 Feb; 125(2 0 2): S41–S52.
5.    Mg, Zn and Cu Transport Proteins: A Brief Overview from Physiological and Molecular Perspectives. Ayako Hashimoto, Taiho Kambe. J Nutr Sci Vitaminol (Tokyo). 2015:61 Suppl:S116-8.
6.    Cobalamin transport proteins and their cell-surface receptors. Bellur Seetharam, Raghunatha R Yammani. Expert Rev Mol Med. 2003 Jun 13;5(18):1-18
7.    Intestinal cholesterol transport proteins: an update and beyond. Emile Levy, Schohraya Spahis, Daniel Sinnett, Noel Peretti, Françoise Maupas-Schwalm, Edgard Delvin, Marie Lambert, Marc-André Lavoie. Curr Opin Lipidol. 2007 Jun;18(3):310-8
8.    Understanding transporter specificity and the discrete appearance of channel-like gating domains in transporters. George Diallinas. Front Pharmacol. 2014; 5: 207. Published online 2014 Sep 12. Prepublished online 2014 Jul 29.
9.    Prediction of Membrane Transport Proteins and Their Substrate Specificities Using Primary Sequence Information. Nitish K. Mishra, Junil Chang, and Patrick X. Zhao. PLoS One. 2014; 9(6): e100278. Published online 2014 Jun 26.
10.    Effects of short-term energy deficit on muscle protein breakdown and intramuscular proteolysis in normal-weight young adults. John W Carbone, Stefan M Pasiakos, Lisa M Vislocky, Jeffrey M Anderson, Nancy R Rodriguez. Appl Physiol Nutr Metab. 2014 Aug;39(8):960-8.
11.    Dietary protein: an essential nutrient for bone health. Jean-Philippe Bonjour. J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.
12.    Dietary protein and skeletal health: a review of recent human research. Jane E Kerstetter, Anne M Kenny, Karl L Insogna. Curr Opin Lipidol. 2011 Feb;22(1):16-20.
13.    Dietary Protein and Bone Health. René Rizzoli, Jean-Philippe Bonjour. First published: 02 December 2009 https://doi.org/10.1359/JBMR.040204.
14.    Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. John D Bosse, Brian M Dixon. J Int Soc Sports Nutr. 2012 Sep 8;9(1):42.
15.    The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Stefan M Pasiakos, Tom M McLellan, Harris R Lieberman. Sports Med. 2015 Jan;45(1):111-31.
16.    Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. Carol S Johnston, Carol S Day, Pamela D Swan. J Am Coll Nutr. 2002 Feb;21(1):55-61.
17.    Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Margriet A B Veldhorst, Margriet S Westerterp-Plantenga, Klaas R Westerterp. Am J Clin Nutr. 2009 Sep;90(3):519-26.
18.    Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance. Margriet A B Veldhorst 1, Klaas R Westerterp, Anneke J A H van Vught, Margriet S Westerterp-Plantenga. Br J Nutr. 2010 Nov;104(9):1395-405.
19.    Protein catabolism and requirements in severe illness. L Genton, C Pichard. Int J Vitam Nutr Res. 2011 Mar;81(2-3):143-52.
20.    Protein and Amino Acid Requirements during Pregnancy. Rajavel Elango and Ronald O Ball. Adv Nutr. 2016 Jul; 7(4): 839S–844S.
21.    Nutrition Recommendations in Pregnancy and Lactation. Michelle A. Kominiarek, Priya Rajan, Med Clin North Am. 2016 Nov; 100(6): 1199–1215.
22.    Protein intakes are associated with reduced length of stay: a comparison between Enhanced Recovery After Surgery (ERAS) and conventional care after elective colorectal surgery. Sophia E Yeung, Leslee Hilkewich, Chelsia Gillis, John A Heine, Tanis R Fenton. Am J Clin Nutr. 2017 Jul;106(1):44-51.
23.    Protein Requirements and Recommendations for Older People: A Review. Caryl Nowson and Stella O’Connell. Nutrients. 2015 Aug; 7(8): 6874–6899.
24.    Dietary protein for athletes: from requirements to optimum adaptation. Stuart M Phillips, Luc J C Van Loon. J Sports Sci. 2011:29 Suppl 1:S29-38.
25.    The Cell: A Molecular Approach. 2nd edition. Cooper GM.Sunderland (MA): Sinauer Associates; 2000.
26.    Endocrinology: An Integrated Approach. Nussey S, Whitehead S. Oxford: BIOS Scientific Publishers; 2001.
27.    Acid-Base Homeostasis. L. Lee Hamm, Nazih Nakhoul, Kathleen S. Hering-Smith. Clin J Am Soc Nephrol. 2015 Dec 7; 10(12): 2232–2242.
28.    Protein Buffering in Model Systems and in Whole Human Saliva. Andreas Lamanda, Zeinab Cheaib, Melek Dilek Turgut, Adrian Lussi. PLoS One. 2007; 2(2): e263.
29.    A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. David S Weigle, Patricia A Breen, Colleen C Matthys, Holly S Callahan, Kaatje E Meeuws, Verna R Burden, Jonathan Q Purnell. Am J Clin Nutr. 2005 Jul;82(1):41-8.
30.    Effects of protein intake and gender on body composition changes: a randomized clinical weight loss trial. Ellen M Evans, Mina C Mojtahedi, Matthew P Thorpe, Rudy J Valentine, Penny M Kris-Etherton, Donald K Layman. Nutr Metab (Lond). 2012 Jun 12;9(1):55.
31.    High protein intake sustains weight maintenance after body weight loss in humans. M S Westerterp-Plantenga, M P G M Lejeune, I Nijs, M van Ooijen, E M R Kovacs. Int J Obes Relat Metab Disord. 2004 Jan;28(1):57-64.
32.    Energy expenditure and protein requirements after traumatic injury. David Frankenfield. Nutr Clin Pract. 2006 Oct;21(5):430-7.
33.    The importance of patients' nutritional status in wound healing. L Russell. Br J Nurs. 2001 Mar;10(6 Suppl):S42, S44-9.
34.    Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Daniel W. D. West, Sidney Abou Sawan, Michael Mazzulla, Eric Williamson, and Daniel R. Moore. Nutrients. 2017 Jul; 9(7): 735.
35.    Whey protein supplementation in muscle hypertrophy. C Sobral, D Gomes, M Silva, P Martins, A Baltazar. European Journal of Public Health, Volume 30, Issue Supplement_2, June 2020, ckaa040.004

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