Macronutrients: Protein (AQA GCSE Food Preparation & Nutrition)

Revision Note

Emma Archbold

Written by: Emma Archbold

Reviewed by: Lára Marie McIvor

Macronutrients: protein

  • Proteins are made up of long chains of amino acids held together by chemical bonds

    • Amino acid chains then fold to form proteins with specific structures and functions

Protein diagram

Diagram illustrating protein synthesis: amino acids bond to form a chain, which then folds into a protein.
Proteins are chains of amino acids
  • Proteins have a range of functions in the body, including:

    • cell growth and cell division

    • repair and maintenance of tissues

    • an energy reserve; proteins can be broken down to release energy when the body has used up other energy stores

    • enzymes, antibodies and hormones

Sources of protein

  • Protein-rich foods include:

    • meat

    • fish/seafood

    • dairy products

    • eggs

    • some grains, e.g. quinoa

    • Quorn

    • soya products

  • Foods that contain protein in lower quantities include:

    • some cereal products, e.g. wheat, rice, oats, bread and pasta

    • nuts, e.g. peanut butter and almonds

    • seeds, e.g. sunflower seeds

    • some vegetables, e.g. corn, peas, beans and lentils

Variety of protein-rich foods including meat, fish, eggs, milk, cheese, nuts, and legumes are placed on a wooden board and bowls.
Sources of protein include meat, fish, eggs and dairy

Protein deficiency and excess

  • Protein is an essential component of a healthy diet, and a diet that contains either too little or too much protein can cause health problems

  • Protein deficiency can result in problems such as:

    • reduced growth

    • brittle hair and nails

    • weakened immune system

    • poor digestion

    • a condition called kwashiorkor, which has symptoms such as swelling of the feet, hands, abdomen and face, as well as an enlarged liver

  • A diet that contains an excess of protein can result in:

    • digestive issues and nausea

    • dehydration

    • headaches

    • damage to the kidneys and liver

    • cardiovascular disease

Dietary reference values for protein

  • Dietary reference values provide an estimate of the amount of protein that is needed per day by people in different population groups

    • E.g. the average adult male should consume around 55 g per day and the average adult female needs around 45 g per day

  • Dietary reference values differ between groups because, e.g.:

    • growing children need a lot of protein

    • active individuals are likely to need more protein to maintain muscle

    • pregnancy and breastfeeding increases the demand for protein

Age (years)

Recommended daily intake for females (grams per day)

Recommended daily intake for males (grams per day)

11 - 14

41.2

42.1

15 - 18

45.0

55.2

19 - 49

45.0

55.5

50 +

46.5

53.3

Data taken from a 1991 UK government Department of Health report

Low and high biological value proteins

  • Amino acids can be described as essential or non-essential:

    • Essential amino acids can only be gained by consuming foods that contain these amino acids

    • Non-essential amino acids can be made by the body from other amino acids

  • A healthy diet must include all essential amino acids in order for the body to function correctly

  • High biological value (HBV) proteins contain all the essential amino acids

    • These are found in foods such as meat, fish and eggs, as well as soya products and quinoa

  • Low biological value (LBV) proteins contain some but not all essential amino acids

    • These are found in foods like beans, nuts and pulses

  • Protein complementation involves combining different LBV protein foods in order to gain all essential amino acids

    • E.g. beans on toast combines the LBV wheat proteins in bread with LBV plant proteins in beans, creating a meal that has a high biological value

    • This can be particularly useful for vegetarian or vegan diets which contain fewer HBV proteins

A white plate contains two pieces of white toast covered with baked beans
Combining LBV proteins can provide a diet that contains all of the essential amino acids

F7wiki, via Wikimedia Commons

Protein alternatives

  • People with restricted diets, e.g. vegetarians and vegans, need to be especially careful to ensure that they gain enough dietary protein

  • Protein alternatives can be consumed to provide protein that is not sourced from an animal

  • Protein alternatives can include:

    • soya products that are made using the bean of the soya plant

      • Soya beans contain HBV proteins

      • The beans can be processed to produce a range of products, e.g. soya milk, miso and tofu

    • tofu that is made by causing the proteins in soya milk to coagulate, producing a solid curd

      • Tofu can be soft or firm

      • Adding tofu to stir fries and curries can increase the protein content of a meal

    • textured vegetable protein (TVP) that is mostly made from soya protein but can also contain other ingredients like wheat and oats

      • TVP can be processed to produce a similar texture to meat products so it is often used in vegetarian versions of meat-based dishes, such as burgers or bolognese sauce

    • mycoprotein that is produced from fungi grown in large vats before being processed into food

      • Quorn is a popular brand that produces vegetarian meat-like products using mycoprotein

Examiner Tips and Tricks

An exam question might ask you to design a high protein meal for a vegetarian or a vegan, or to adjust a recipe to increase the protein content.

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Emma Archbold

Author: Emma Archbold

Expertise: Biology

Prior to working at SME, Emma was a Biology teacher for 5 years. During those years she taught three different GCSE exam boards and two A-Level exam boards, gaining a wide range of teaching expertise in the subject. Emma particularly enjoys learning about ecology and conservation. Emma is passionate about making her students achieve the highest possible grades in their exams by creating amazing revision resources!

Lára Marie McIvor

Author: Lára Marie McIvor

Expertise: Biology Lead

Lára graduated from Oxford University in Biological Sciences and has now been a science tutor working in the UK for several years. Lára has a particular interest in the area of infectious disease and epidemiology, and enjoys creating original educational materials that develop confidence and facilitate learning.