There are hundreds of different types of proteins in our bodies and they can be understood as complex substances made up of varying combinations of amino acids.
Amino acids are either:
Essential: your body can't make them and they must come from your food
Non-essential: your body makes them
Conditional: you need them from your foods at times of increased demand like stress or sickness
The quality of the protein in our diet is easily understood when we think of protein as either complete or incomplete, classifications which relate to the presence or absence of the essential amino acids in proteins.
Complete protein means all nine essential amino acids are present and roughly in the same amounts, this is generally animal proteins like meat, poultry, fish and dairy. When choosing animal proteins, quality is assured in the inclusion of all essential amino acids yet I would suggest always choosing natural farming practices - this means pastured meats and wild caught fish - as modern industrial farming techniques can often spoil the greater nutrient balance in these foods. Not to mention ethical issues!
There are also some plant sources of complete proteins which are hemp, buckwheat, quinoa and tempeh. Again I would suggest choosing natural farming techniques which means avoiding industrial style monocultures as it dramatically reduces biodiversity to the detriment of the intricate balance of nutrients in the soil.
Incomplete protein means only a few essential amino acids are present in significant amounts and this is generally plant sources of protein.
The good news with incomplete proteins is that when you combine certain groups together, you get a complete protein source. Combine two of these three plant sources together for a complete protein:
#1 Nuts
#2 Grains or Seeds
#3 Legumes
So using this method, some recipe ideas for plant combos of complete proteins could be:
Hummus and Pita bread
Lentils and Rice (like Kitchari)
Nut butter and Sourdough
A protein source which is patricualry worth mentioning in a postnatal diet is bone broth.
Bone broth is traditionally included in the postnatal diet worldwide as it is one of the best ways to provide your body with gelatine, which is pre-digested collagen. So whilst it is not a complete protein, broth contains gelatine - which is made up of particular amino acids: glycine and proline - in abundance. Glycine and proline are anti-inflammatory, immune boosting, support digestion and improve sleep. And these amino acids are hard to get in high quantities in any other protein source and easily convert back into collagen which is fundamental in repair of the body. Broths are also easily digestible, hydrating, contain many minerals and other nutrient-rich substances.
Because protein can not be stored, it must be eaten in adequate amounts daily to make sure there is a steady supply of necessary amino acids.
Some idea of quantities, goes like this:
Women generally need 0.8g x kg of their body weight per day, so for a 65 kg woman that is 52g
Women when pregnant need 1g x kg of their body weight per day, so for a 65 kg woman that is 65g
Women when lactating need 1.2g x kg of their body weight per day, so for a 65 kg woman that is 80g
If you are not lactating, I would suggest following the same 1.2g x kg rule for the 8 weeks following birth, as the need to repair and replete can't be underestimated.
These quantities are a rough guide and women should always look at their unique situation and increase their quantities if necessary. Lactation can sometimes require up to 1.4g x kg for adequate protein supply.
Further to this understanding, the role of digestion is important to recognise in protein metabolism. Without adequate digestion we can't absorb the quantity of protein we think we may be getting from our consumption. First step here would be the preparation of our food. Soaking grains, legumes, seeds and nuts ensures they are already partially broken down.
Secondly, is the body's breakdown. This begins with the need to chew! Simple yet crucial. We also need to support adequate production of our stomach acid - hydrochloric acid - which uncoils the strands of protein and activates our stomach enzymes (these enzymes are also made from protein so there's a critical cycle here where adequate protein also ensures protein metabolism!). When these first few steps of digestion start to flow, our enzymes in our pancreas and small intestine are triggered, making the final stages of protein digestion possible.
So as a recap this is what you need to know about protein and protein quality in your postnatal diet:
#1 choose protein either by consuming them as complete or by combining incomplete protein sources in order to make a complete protein
#2 consider consuming bone broth as it is an excellent digestible source of amino acids which are specific in the production of collagen
#3 understand the quantity you are aiming for with an aim of making things practical and moving away from numbers once you get the hang of things! I suggest including protein in each meal (or snack) to assure a sufficient and consistent supply - at the end of the article is a small breakdown of quantities in foods so you can plan out your diet, plus here is a link to a site to find out the nutrient profile of more foods you might be consuming: http://nutritiondata.self.com
#4 respect your digestive capacity, follow the link to a previous blog on supporting digestion
Getting the quality and quantity of protein right in the diet is imperative to a healthy postnatal plan due to the multiple functions of protein in the body and the increased requirements for a healthy pregnancy and lactation - to ensure both bubs and mum get what they need.
On a parting note, here's a quick summary of proteins functions:
> Structurally: protein has a valuable role as collagen which is necessary to rebuild much of the impact to our skin, tendons and ligaments.
> Catalysts: protein makes our enzymes which are vital to every aspect of metabolism in the body. This means adequate protein helps us digest our food, synthesise essential substances and break down waste products for elimination.
> Movement: myosin and actin in the muscles are proteins.
> Cellular transport: proteins are responsible for the transport of fats and other substances in the body, including haemoglobin for oxygen transport.
> Hormones: when combined with sterols, proteins form hormones to regulate chemical changes within the body.
> Protection: our immune system relies on adequate protein to make fibrinogen and antibodies.
> Storage: protein stores nutrients for newborns and iron as ferritin
> Regulation: protein acts as a back up source of energy, for healthy gene expression (our chromosomes include protein in their structure), and for acid-base balance.
References:
Kummerow, F., (2011). Protein: Building Blocks of the Body. Retrieved from: https://www.westonaprice.org/health-topics/abcs-of-nutrition/protein-building-blocks-of-the-body/
Serrallach, O., (2018). The Postnatal Depletion Cure. Sydney:NSW, Hachette.
Whitney, E., et al, (2011). Understanding Nutrition. Melbourne:VIC, Cengage.
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