Protein has the advantage of keeping you fuller for a longer amount of time

By Emily Christ
Health & Human Sciences Extension Educator, Purdue Extension Elkhart County

Emily Christ

ELKHART COUNTY — While it’s important to include all of your macronutrients each day including fats and carbohydrates, one of the most important macronutrients is protein. It consists of over 20 amino acids. This in turn helps build and repair muscle fiber during exercise. Protein also has the advantage of keeping you fuller for a longer amount of time. This is why it is important to include a source of protein in each meal.

There are many ways to consume protein during the day. Protein can be found in both animal and plant sources. Animal sources include poultry, eggs, fish, etc. while plant sources of protein are certain grains, legumes, soy, nuts/seeds, and vegetables. In most cases, animal protein sources provide a more complete amino acid complex due to having all the essential amino acids. Soy and quinoa are two plant sources that are considered complete proteins.

Many athletes consume an abundant amount of protein due to constant exercising. In order to repair muscle fiber and structure, protein consumption becomes increased. This usually involves implementing supplements in between meals. The two most popular types of protein supplements are whey and casein. Whey protein will induce a faster increase of plasma amino acids following ingestion. This process makes it better to consume after exercising. On the other hand, casein induces a moderate, prolonged increase in plasma amino acids making it better for casual consumption.