Protein =/= Energy

By Tim Butler, R.D., Chief Science Officer at FitNatic

I get the impression that people believe they get energy from the protein they eat.

I blame this misconception mostly on the explosive popularity of protein bars and energy drinks that are available in every supermarket, drugstore and snack shop. On the side of a protein bar, written in big print you’ll see “30g”, and right next to it, in bigger font — ENERGY.

Active populations tend to over-emphasize the importance of protein. This has been documented across many sports in peer-reviewed studies. Most Americans, athlete or not, get plenty of protein throughout the day. The daily distribution is more often than not askew but the total is there.

In terms nutritional balance, the primary use of dietary protein is to promote the repair and replacement of body proteins. Body proteins include skeletal muscles and other tissues like organs and tendons. It also includes enzymes, antibodies, transport proteins and hormones. Dietary proteins also help with acid-base balance and fluid balance, particularly in the blood.

Now here’s the bad news: if your diet contains more protein than is needed for protein synthesis, it gets converted and stored as fat.

During periods of starvation or semi-starvation, where adequate dietary or stored carbohydrate or fat may not be available, both dietary and body proteins will be sacrificed for energy purposes. In metabolism, energy production takes precedent over tissue building any day.

Protein only accounts for 3 to 5 percent of total energy production during prolonged exercise (2+ hours). In fact, estimated glucose production from protein approximates only 4 grams per hour. Glucose production from carbohydrates approximates 3 grams per minute!

So the next time you have a meal or a snack, make sure you’ve both protein and carbs. Your energy will not be an issue. If you’re having energy issues, talk to a Registered Dietitian.