Protein
Essential for our muscles... but also for nearly all of our body’s major functions
The Compliments Vegan Protein + Greens powder provides 20 g of protein per serving and is sweetened with stevia extract. It is suitable for a vegan diet and is made in Canada.
What is protein?
Protein is one of the three essential macronutrients, along with carbohydrates and fats. It contributes to the growth, maintenance and repair of the body’s tissues.
Protein is made up of amino acids. Of the 20 used by the body, 9 are essential, which means they must be obtained from the diet. Protein is found in foods of animal (eggs, dairy products, fish, meat) and plant origin (legumes, tofu, tempeh, nuts and seeds). A varied diet generally meets all requirements.
Protein powder can also be a convenient way to supplement your intake as needed.
What is its role in the body?
Protein is often associated with muscles. However, its role goes much further than that. In particular, it assists the following:
- Maintenance and repair of muscles, bones, skin and other tissues
- Production of many enzymes and hormones
- Functioning of the immune system, particularly through the production of antibodies
- Transport of oxygen by hemoglobin
- Growth and constant renewal of our tissues
Protein helps maintain muscle mass throughout life. Good muscle mass helps maintain strength, mobility and independence as we age.
In what situations can it be helpful?
Protein needs vary from person to person. In certain situations, it may be helpful to increase your intake or use a protein powder to supplement it.
This may be the case, for example, with:
- Physically active individuals and athletes, especially for strength training
- Older adults, to help maintain muscle mass
- People who are recovering, when the body’s need for tissue repair is greater
- People with a poor appetite or who eat few protein-rich foods
- Vegetarians or vegans who wish to supplement their intake
- People looking for a convenient way to add some nutrition to a lunch, snack, smoothie or recipe
How does it work?
After being consumed, protein is broken down into amino acids. These are absorbed by the intestine and then carried through the bloodstream to various cells throughout the body. They are then used to produce the proteins needed for muscles, enzymes, hormones, antibodies and many other functions. This process is called protein synthesis.
When protein intake is insufficient for a long period of time, the body may draw on its muscle reserves to obtain the amino acids it needs. This is why an adequate protein intake is important for maintaining muscle mass.
How do you use it properly?
You don’t have to drink a protein shake right after your workout. While protein promotes muscle recovery, the total amount consumed throughout the day is more important than the exact time of day it is consumed. Protein powder can therefore be taken at lunch, as a snack, after exercise or mixed into a meal, depending on each person’s needs and habits.
Good habits to adopt
A few simple habits can make all the difference to get the most out of protein.
- Vary your sources of protein: legumes, tofu, nuts, seeds, dairy products, eggs, fish, poultry or meat.
- Spread out your food intake throughout the day rather than eating it all in a single meal.
- Combine an adequate protein intake with regular physical activity, ideally including strength-training exercises.
- Use protein powders as a supplement to a balanced diet, not as a substitute for food.
5 takeaways
- Protein is essential for everyone, not just athletes.
- It helps maintain and repair muscles and tissues.
- Protein requirements vary depending on a person’s age, weight, level of physical activity and individual circumstances.
- Plant-based proteins can help meet nutritional needs as part of a varied diet.
- Protein powder is, above all, a convenient way to supplement your diet when your nutritional needs are higher or harder to meet.
ÉESNQ tip
Protein should not be viewed solely from the perspective of athletic performance. Maintaining our muscle mass is an integral part of a lifestyle that promotes health and independence throughout life.
The priority remains a varied diet that provides enough protein every day. When nutritional needs are higher or harder to meet through diet alone, a protein powder can be a convenient option to supplement your intake.
The ÉESNQ advocates a simple approach: a varied diet, an adequate intake of protein, regular physical activity, and, if necessary, the use of a supplement.
About the ÉESNQ Tips
The École d’Enseignement Supérieur de Naturopathie du Québec (ÉESNQ) is a nonprofit organization whose mission is to train competent practitioners and contribute to the development of rigorous, credible and accessible information on natural health (for more information, visit https://www.eesnq.com).
The information presented in this section was prepared by the ÉESNQ teaching team and is provided for informational and educational purposes. It is based on the scientific knowledge available at the time of writing, as well as on the recommendations and claims authorized by Health Canada.
It is not a substitute for the advice, diagnosis or treatment provided by a doctor, pharmacist or other healthcare professional. Before using a natural health product, it is recommended that you carefully read the indications, contraindications and warnings on the packaging. If you have any questions, health concerns, are pregnant, breastfeeding or taking medication, consult a healthcare professional.
