Steak with a side of steak

Protein consumption is critical for human health and without it, we cannot function normally.  Typically we associate protein consumption with bodybuilding, muscle growth, and even "crash" diets such as Adkins or South Beach.  Protein is so much more than just a macronutrient we consume to reduce or gain body mass.

Proteins are built up of amino acids, each of which serve various functions throughout the body.  Some amino acids are metabolized (broken down) for use as energy, others as structure as is the case of muscle tissue, and even others as enzymes which transport other molecules from point A to point B in the body.  Clearly, we need protein and a large amount of our bodies are built upon it.

We as humans can receive our protein from a variety of sources, but we can break it down to two different sources, plants and animals.  Plant sources of protein are incomplete, meaning they don't have all the amino acids necessary for construction of complete proteins.  Usually regarding plant sources, you need to consume complimenting foods such as beans & rice.  These two have amino acids that are in the other and each have amino acids that are not found in the other.  

Animal sources, however, are complete.  This is largely because their muscle structure is very similar to our muscle structure.  Therefore, when our bodies digest this protein, we gain all the necessary amino acids for our own health.  There is some argument over the type or quality of an animal source of protein, but universally it is agreed that all amino acids are there.  One thing regarding animal protein that you don't often need to consider with plant protein is the addition of fat, such as in the rib-eye you see to the right.  This changes the digestion of the protein, the satiation, and the flavor of the food.  

Plant proteins sources typically lack fat, whereas animal proteins regardless of it's source contain some.  I'll be discussing fats next week for you.  But know,  that if a low fat diet is something that you desire or are required, then you may want to consider a plant protein over an animal.  

Finally, protein consumption can aid in the change of body composition.  If you are overweight a high consumption of protein can actually make you feel full longer, thus resulting in a decrease in the quantity of calories consumed.  Protein takes longer to diegest than carbohydrates or fats, which allow for this.  There is also more energy required, called the thermogenic effect of food, to break down protein sources to the amino acids needed to enter the blood stream. 

Proteins are super important for your diet, regardless of whether weight loss or mass gains are what you're looking for.  Take the time to focus on what proteins you like and these should serve as the hub of your meals, with your carbs and fats to go around them.