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Welcome to the world of protein!
In this article, we'll break down the basics of this essential macronutrient, why it's crucial for your health, and how to make informed choices about your protein intake.
Let's get started!
What is Protein?
Protein is like the body's Lego set, consisting of 20 amino acid building blocks.
Nine amino acids are essential, meaning we must get them from our diet.
The remaining 11 can be produced by our bodies.
These essential amino acids come from both animal and plant sources. Leucine, isoleucine, and valine, or BCAAs, are necessary for muscle health and growth. They're like the foremen in the muscle-building construction site. To even further boost how incredible protein is for us, it is jacked full of vitamins and minerals that are also essential daily! Think of meat as natures multi-vitamin!
Protein is Essential Daily!
Protein's amino acids are essential and vital daily! When we are eating low protein our body does it's best to help out, by sending a signal to eat more of what we are currently eating! Your body it simply trying to do it's job, struggling to get it's essential aminos it needs daily! SO if all you eat are carbs like, donuts, cookies, granola bars, crackers and bread, your body sends a protective signal to "crave" more of these poor foods, in it's attempt to help fill it's essential aminos minimally! Wow yes, that is one large reason why you crave poor food! Low Protein! The sad part is, you are now eating in a massive caloric surplus gaining fat!!!!
Protein Sources
Where do you get your protein? Well, it's everywhere! Check out this table comparing protein content in common foods:
Animal Protein Foods (per 100g): Beef, pork, poultry, fish, and more.
Plant & Dairy Protein Foods (per 100g): Nuts, seeds, beans, tofu, and dairy.
How Much Protein Do You Need?
For a sedentary person of healthy weight: Aim for 0.8 - 1 gram of protein per pound of healthy body weight.
When losing weight: Protein helps you burn calories and maintain muscle during weight loss. A bit more protein is beneficial 1 -1.5 grams per pound of Goal Body Weight.
Building muscle: To build muscle, strive for around 1-2 grams of protein per pound of Goal Body Weight.
Active individuals: Those involved need 1-1.5 grams per pound.
Elderly: Seniors should aim for 0.8-1 gram per pound to stay strong and keep their lean muscle on their bodies, battling sarcopenia (loss of muscle tissue over time from non use).
Recovering from injuries: Higher protein diets aid in recovery, focus on the higher end here.
Timing & Type Matters
The type of protein you choose matters. Animal proteins are efficient at stimulating muscle growth due to their amino acid profile. Look for proteins high in BCAAs, like leucine, for even better results. Having protein in all meals divided up to hit your target Protein Amount helps with daily protein synthesis.
Debunking the Myths
Let's clear up some misconceptions about high-protein diets. Contrary to some claims, no solid evidence links protein to heart disease, liver or kidney damage in healthy individuals. In fact, protein can even improve bone health and decrease all mortality rates!
The Upshot: There you have it - the lowdown on protein. It's the essential building block for your body, crucial for muscle growth, recovery, and overall health. Use the guidelines we've shared to determine your protein needs, choose quality sources, and ignore the unfounded fears of a high-protein diet.
Let us know in the comments how you plan to make protein a more significant part of your diet!
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