The Importance of Protein
Last week we had an overview of macronutrients; this week we’re taking a closer look at one of them. Welcome to the world of protein! In this post, 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.
What is Protein?
Protein is one of the three macronutrients, along with carbohydrates and fats, and it is a fundamental building block for the body – like the body’s own Lego set! Proteins are composed of amino acids, which are organic compounds that play crucial roles in various physiological functions. There are 20 different amino acids: 9 amino acids are called “essential,” meaning that we must get them from our diet. The remaining 11 can be produced by our bodies.
While each person’s needs are unique, there are clear benefits from the consumption of an optimal amount of protein:
Balanced blood sugar
Reduced cravings
Faster metabolic rate
Increased energy
Better mental clarity
Decreased body fat.
Protein Sources:
Where can you find protein? It's everywhere! There are many animal-based as well as plant-based protein sources. Check out this table comparing protein content in common foods:
Please note - these values are approximate and can vary based on factors such as brand, specific product formulations, and preparation methods. Always refer to nutritional labels for precise information, especially if you have specific dietary goals or restrictions.
How Much Protein Do You Need?
Recommended protein intake varies based on several factors, including age, activity level, and health goals. A good rule of thumb as to how much protein you need is approximately 1 gram per pound of body weight (or goal body weight), give or take depending on your activity level or fitness goals. For example, an active 125-pound individual would aim for 125 grams of protein per day. Timing is also important: for maximum protein synthesis; it’s important to balance your protein distribution as evenly as possible over all your meals. This will support your energy levels throughout the day as well!
Athletes or those involved in intense training may require even higher protein intake. Children, adolescents, and older adults may have different protein requirements based on growth, development, and age-related factors. Older adults, in particular, may benefit from a slightly higher protein intake to help preserve muscle mass and function. When recovering from an injury, a higher protein diet can aid in recovery. Inadequate protein intake can lead to muscle wasting, impaired immune function, and other health issues.
These are general guidelines, and individual protein requirements can vary. Factors such as overall health, muscle mass, and specific fitness or health goals should be considered when determining protein needs.
It’s important to obtain protein from a variety of sources, including both animal and plant-based foods, to ensure a well-rounded intake of essential amino acids and other nutrients. Animal sources comprise meat, poultry, fish, eggs, and dairy products, and plant-based sources include tofu, chickpeas, legumes, nuts, and seeds.
Easy Ways to Increase Your Protein Intake:
If you are struggling to meet your daily protein goals, here are some easy ways to sneak some extra protein into your diet:
Add protein powder to smoothies
Add unflavored collagen protein to coffee, oatmeal or pancake batter
Add plain Greek yogurt to smoothies or sauces
Add nut butters to smoothies, oatmeal, or toast
Snack on cheese, cottage cheese, boiled eggs, or jerky sticks
Sip on bone broth or use it to make rice, quinoa or soup
Sprinkle hemp seeds into smoothies, oatmeal or yogurt. Add them to nut butter on toast. Use them in breading for chicken.
Summary:
Protein is essential for various physiological functions in the body, making it crucial to include in your diet. From muscle maintenance and growth to immune support, tissue repair and wound healing, satiety and weight management, and energy balance and brain health – protein plays a key role. Adequate protein consumption is vital for the body's structural integrity, optimal functioning, and the support of various physiological processes, making it an essential component of a healthy and balanced diet.