Eat Clean Guide to Protein

Eat clean guide to protein


is a macronutrient that is needed to sustain our body along with Carbohydrate and Fat.

We have more Protein in our body than any other substance except water.

Sources of Protein

Protein is found in meat, poultry, seafood, beans, peas, eggs, processed soy products, nuts, and seeds.

Why We Need Protein

The best role for protein repair and maintenacne of body tissue. Organs, muscles, skin, hair and nails are made of protein.

Protein is necessary for growth and tissue repair, proper function of our blood, digestive and immune systems and many hormones are built from protein. Pregnant woman and growing and developing bodies (children/adolescents) especially need sufficient amounts of protein. Basically, without protein, we cannot survive.

How Much Protein Do We Need

The amount of protein the USDA recommends depends on age, sex and physical activity.This USDA chart can be used for guidance. Roughly women need about 5 ounces and men need about 6 ounces per day. Most Americans get enough protein in their diet. There is research that shows we need any where from between 10% to 30% of our daily intake be protein.

Generally we get more than enough protein, as long as you eat a balanced diet.

Protein and Amino Acids

A balanced meal plan is always the best but it is especially important with protein.

Our body changes proteins with the use of fats and carbohydrates into amino acids. There are twenty amino acids we need.

Our body can produce all but nine essential amino acids. The nine essential amino acids can only be created by eating food containing protein.

The nine essential amino acids are:

  • Tryptophan
  • Threonine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Valine
  • Histidine

Higher quality proteins contain all the essential amino acids and include:

  • Meat
  • Fish
  • Poultry
  • Dairy
  • Eggs

Lower quality proteins do not contain all the essential amino acids and include: