Are You Getting Enough Protein?
Are You Getting Enough Protein?
A Look at High Protein Food for Every Eater
Are you getting enough protein in your diet? While you may watch your calories, sugar and salt intake, you should also make sure you are ingesting enough protein. It plays a crucial role in the creation and maintenance of every cell in our bodies.
Proteins are digested into amino acids. Without the proper amino acids, your body cannot create enzymes and hormones. It is also considered a “macronutrient,” meaning that you need relatively large amounts of it to stay healthy. Macros include carbs like fruits, vegetables and grain (45-65% of daily calories) plus protein (10-35% of daily calories) and fats (20-35% of daily calories). Both proteins and fats are essential nutrients which means you have to get these from your diet.
Here are five compelling reasons why you should make sure you are getting enough protein every day:
BUILD. Protein is an important building block of bones, muscles, cartilage and skin. In fact, your hair and nails are comprised mostly of protein.
REPAIR. Your body uses it to build and repair tissue.
OXYGENATE. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.
DIGEST. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food and making new cells and body chemicals.
REGULATE. Protein plays an important role in hormone regulation, especially during the transformation and development of cells during puberty.
DID YOU KNOW: Protein helps you lose weight! Diet and exercise are always the most reliable and consistent ways to reach your fitness goals including weight loss. Ensuring that your diet includes lots of protein can be helpful if you’re trying to lose weight because protein takes longer to digest than carbohydrates and can help you feel fuller longer, which can make reducing your calorie intake easier to achieve. In addition, consuming enough protein helps to ensure that the weight you lose is fat, not muscle.
PLUS: Protein helps you gain muscle! A common myth is that eating more protein will make your muscles huge and bulky. This is not true unless you push your body with heavy exercises and significant dietary adjustments designed to achieve a bodybuilder physique. Instead, adding more protein to your diet PLUS some type of weight or resistance training can help change your body composition to one that is characterized by more lean muscle and less fat. As a bonus, increased muscle mass may also increase your metabolism and help you shed fat, leading to a more toned appearance. You should always consult with your doctor before beginning any exercise program.
The protein you eat is most helpful to your body when eaten consistently at each meal to keep your energy levels up. In particular, protein intake is very beneficial at the following times:
MORNING: When you wake up in the morning, your body has already used up most of the nutrients you ate during your previous meal. Consuming protein first thing in the morning is a great way to get your energy back and get your day started on the right foot. Try adding eggs, milk, yogurt or cheese to your breakfast for an easy protein boost.
SNACKS: If you find yourself getting hungry between meals, a protein-dense snack might be just what you need to tide yourself over. Try a handful of almonds or a serving of Greek yogurt.
AFTER A WORKOUT: Eating protein within 30 minutes of completing your workout helps your muscles heal and build strength.
You may think that it will be difficult to consume enough protein each day to meet your body’s needs, especially if you are a vegetarian or want to avoid eating too much meat for health reasons. Actually, there are many readily available sources of meat and non-meat protein (some of which may surprise you) that you can build into your diet. These include:
Boneless, skinless chicken breast, lean beef or fish
Seafood
Low-fat milk, yogurt and cheese
Whole grains like quinoa and millet
Beans and legumes (kidney beans, navy beans, peas, lentils and chickpeas)
Firm tofu (soybean curds)
Edamame (immature soybeans)
Egg whites
Nuts and seeds (especially peanuts and almonds)
Avocados, leafy greens and cherries
Eating a combination of these foods daily can help you meet your protein requirements and keep meals interesting. Even vegetarians have plenty of protein-rich foods to choose from.
What about protein supplements? Overall, it is best to get your protein from a variety of fresh, unprocessed foods such as those listed above. Protein powders and pre-blended protein drinks/shakes are considered dietary supplements and, as such, are not regulated by the FDA and may contain ingredients (even toxins) not listed on the label. In addition to causing digestive upset in some people, some protein supplements may also be high in added sugar and calories. There is no data to support the idea that taking in high amounts of protein through supplements will increase muscle mass or speed weight loss. And, they are expensive. Experts recommend sticking to natural protein sources for the best health benefits.
Even though a higher protein intake can have health benefits for many people, it is not necessary for everyone. Most people already eat around 15% of their calories from protein, which is more than enough to prevent deficiencies. However, in certain cases, people can benefit from eating much more than that - up to 25–30% of calories.
If you need to lose weight, improve your metabolic health, or gain muscle mass and strength, make sure you’re eating enough protein.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio, visit her Facebook (Core Performance Health and Fitness), Instagram (@cptcoreperformance), go to www.coreperformancefitness.com or call her directly at 716-698-1198.
