Brian Parks of North Carolina Explores The Role of Protein in a Balanced Diet – Why Protein is Essential for Overall Health

Protein is one of the most important macronutrients in our diet, playing a crucial role in overall health and well-being. Brian Parks of North Carolina understands that it is vital for the structure, function, and regulation of the body's tissues and organs, making it essential for everything from muscle growth and immune function to hormone production and energy metabolism. Despite its importance, many people are unaware of the full benefits of protein and how to incorporate it properly into a balanced diet. Brian Parks, co-founder of Genepro Protein, Inc., will explore the role of protein in the body, its various health benefits, and the best sources to include in a well-rounded diet.

What is Protein?

Protein is a macronutrient made up of amino acids, which are the building blocks of life. The body requires 20 different amino acids to function properly, nine of which are considered essential because they cannot be produced by the body and must be obtained through diet. Brian Parks of North Carolina explains that proteins are found in both animal-based and plant-based foods, each offering unique nutritional benefits.

Brian Parks, co-founder of Genepro Protein, Inc., understands that proteins are classified as either complete or incomplete, based on their amino acid composition:

• Complete proteins contain all nine essential amino acids in sufficient amounts. They are primarily found in animal sources such as meat, fish, dairy, and eggs, as well as some plant-based sources like quinoa and soy.
• Incomplete proteins lack one or more essential amino acids and are primarily found in plant-based foods such as beans, lentils, nuts, and grains. However, combining different plant-based proteins can provide all essential amino acids (e.g., rice and beans).

The Health Benefits of Protein

1. Supports Muscle Growth and Maintenance

One of protein’s most well-known functions is its role in muscle development. When consumed, protein provides the amino acids needed for muscle protein synthesis, which is crucial for muscle repair and growth. Brian Parks of North Carolina explains that this is particularly important for individuals who engage in strength training or endurance sports, as well as for older adults looking to maintain muscle mass and prevent age-related muscle loss (sarcopenia).

2. Aids in Weight Management and Satiety

Protein is highly satiating, meaning it helps you feel full for longer periods compared to carbohydrates and fats. This is because it influences appetite-regulating hormones such as ghrelin and peptide YY, which help reduce hunger and cravings. High-protein diets have been shown to aid in weight loss and weight maintenance by reducing overall calorie intake and preserving lean muscle mass during periods of caloric restriction.

3. Supports Immune Function

Proteins play a vital role in the immune system. Antibodies, which help the body fight off infections, are made of protein. Without adequate protein intake, the immune system may become weakened, making the body more susceptible to illnesses and infections. Additionally, proteins help in the production of white blood cells and enzymes that are crucial for immune responses.

4. Essential for Enzyme and Hormone Production

Many enzymes and hormones in the body are protein-based. Enzymes help speed up chemical reactions in the body, playing a role in digestion, metabolism, and numerous biological processes. Hormones such as insulin, which regulates blood sugar, and growth hormone, which is essential for development, are also made from protein. A diet deficient in protein can lead to hormonal imbalances and metabolic issues.

5. Supports Healthy Skin, Hair, and Nails

The structural proteins collagen, keratin, and elastin are responsible for maintaining the integrity of skin, hair, and nails. Collagen, for example, helps keep skin firm and elastic, reducing the appearance of wrinkles. Keratin, found in hair and nails, provides strength and resilience. A diet rich in protein supports the body’s ability to repair and regenerate these tissues.

6. Helps in Wound Healing and Recovery

Protein is essential for cell repair and tissue regeneration, making it crucial for wound healing and recovery from injuries or surgeries. Individuals recovering from surgery, burns, or trauma often require higher protein intake to aid the healing process.

7. Plays a Role in Bone Health

While calcium and vitamin D are well-known for their role in bone health, protein also plays a key role in maintaining bone density and strength. Studies have shown that adequate protein intake is associated with a lower risk of osteoporosis and fractures, particularly in older adults.

8. Provides Energy When Needed

Although the body primarily uses carbohydrates and fats for energy, protein can serve as an energy source when necessary. Brian Parks of North Carolina explains that this happens when the body is in a calorie deficit, such as during fasting, prolonged exercise, or malnutrition. The body breaks down muscle protein into amino acids, which can then be converted into glucose for energy.

How Much Protein Do You Need?

The recommended daily intake (RDI) for protein varies based on age, sex, activity level, and overall health status. Brian Parks, co-founder of Genepro Protein, Inc., explains that the general guideline is:

• Sedentary adults: 0.8 grams of protein per kilogram of body weight (or about 0.36 grams per pound).
• Active individuals and athletes: 1.2–2.0 grams of protein per kilogram of body weight, depending on the intensity of exercise.
• Elderly individuals: Around 1.0–1.2 grams per kilogram to prevent muscle loss.

Brian Parks of North Carolina shares the example, a sedentary person weighing 150 pounds (68 kg) would need about 55 grams of protein per day, while an active athlete of the same weight might need 82–136 grams.

Best Sources of Natural Protein

Animal-Based Sources

• Lean meats (chicken, turkey, beef, pork)
• Fish and seafood (salmon, tuna, shrimp)
• Eggs
• Dairy products (milk, cheese, yogurt)

Plant-Based Sources

• Legumes (lentils, chickpeas, black beans)
• Nuts and seeds (almonds, chia seeds, flaxseeds)
• Whole grains (quinoa, brown rice, oats)
• Soy products (tofu, tempeh, edamame)

Protein is an essential nutrient that plays a fundamental role in nearly every function of the body. From muscle growth and immune support to hormone regulation and weight management, adequate protein intake is crucial for maintaining overall health. Whether you prefer animal-based or plant-based sources, ensuring a balanced and varied intake of protein can help you lead a healthier and more energetic life. Brian Parks, co-founder of Genepro Protein, Inc., emphasizes that by making mindful dietary choices and incorporating protein-rich foods, you can support your body's needs and optimize your well-being for the long term.