What is protein and why do we need it?
Why do we need protein?
Often times when people think of protein they think of body builders who are trying to bulk up or those heavily involved in the gym. However just like other Macronutrients protein is essential when it comes to the creation and maintenance of all cells in your body. Let's dive in and find out about the amazing benefits of protein.
What are the benefits of protein?
Proteins are large molecules that play an important role in the body. Proteins are made up of units called amnio acids. There are 20 different amino acids that are broken down into two groups essential, and non essential. Proteins make up hair, skin, nails, bones, muscles, hormones, and carries oxygen throughout the body, and aides in digestion. Protein offers a wide variety of benefits when it comes to your health and wellness as a whole. Protein is known to reduce appetite, hunger levels, boost metabolism and increase fat burning. Studies show that in diabetics protein can help manage blood sugars and asssist with drops in blood glucose levels. It can also assist with lowering blood pressure. Other known facts protein can increase muscle mass and strength, and aides in muscle repair. It is suggested that you replenish your body with protein within 30 minutes post workouts. This will help keep blood sugars from dropping, assist with feeling fatigued and aid in muscle repair as you are tearing down your muslces when working out.
How much protein do you need in your daily diet?
How much protein you consume per day should be based on your personal needs. Keep in mind not everyone is the same so this will be individualized to fit your needs. The recommended dietary allowance for protein is 0.8 grams of protein per kilogram of body weight. To determine how much protein your body needs, you can multiply your weight using pounds by 0.36. Keep in mind this will also be different if you are someone who is sedentary versus someone who is more active. When considering adding more protein to your diet keep an open mind about the options available to you. You have options on what type of proteins you can consume. People tend to think that you can only get your protein from beef, poultry, pork, milk, cheese, and eggs. Thats not the case your can find plant based foods that are high in protein. Be sure to read your food labels and research the ammount of fats, minerals vitamins and carbohydrates that are in the foods that you choose. A good rule of thumb is to choose foods that are rich in nutrients, lower in in saturated fats, and processed carbohydrates. Whatever you decide be sure to make your meals well balanced to get the nourishments that your body needs.
Best sources of protein
Plant Base (considered incomplete because they do not contain all of the essential amino acids but this can be fixed by adding other plant base sources to make it complete. Tends to be lower in calories and fats then animal protein, higher in fiber as well as essential nutrients)
Nuts/Nut Butters(almonds, walnuts, pistachios etc.)
Seeds(flax seeds, chia seeds, pumkin seeds ,hemp seeds, sesame seeds etc)
Legumes( black beans, butter beans, garbanzo beans etc)
Grains (quinoa, buckwheat, oatmeal, amaranth, brown rice etc)
Plant base protein powder
Animal Base(considered to be complete sources of protein because they contain all of the essential amino acids Tends to be higher in fats, some animal protein like red meat increase the risk of heart disease, stroke and early death.)
Lean Animal protein
chicken or turkey breast
fish(salmon, lake trout, mackerel, sardines or tuna)
Pork tenderloin
Beef(ground beef, sirloin etc)
Eggs/Egg whites
Yogurt, Milk, Cheese
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