The Power of Protein

Over the past few weeks we have been looking at how to start a healthy diet, now it is time to look at what to include in your diet. We will start with the most important; protein.

There are many myths about protein that need to be debunked. First of all, adding more protein into your diet will not make you “bulky” or gain weight. Protein is a building block for the human body and can be used to aid weight loss just as easily as weight gain. Getting enough protein will help build lean muscle mass which then will allow the body to burn more calories. Let’s look at a little science to better understand. Next to water, protein is the most abundant source in the body. It is an important component of every cell in the body. Your body uses protein to build and repair tissues, make enzymes, hormones, and other body chemicals. Protein is made up of 20 amino acids that contribute to growth in muscles, blood, hair, skin, nails and internal organs. Amino acids are needed in order for the body to process the protein that it receives. While most of these amino acids are produced by the body, some are not, which is why we must choose our food carefully in order to get them all.

Foods that contain all of the essential amino acids (those not produced by the body) are known as complete proteins. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. While these are the best sources of protein, they certainly are not your only choice. Some incomplete proteins include leafy greens, beans, seeds, and for all the vegetarians, any soy products. Remember to choose multiple incomplete proteins in order to get all the essential aminos in.

Protein supplements are also a great way of getting your daily allotment. There are many different types available with whey being the most popular. What makes whey protein such an appealing option is its absorption rate. The body can process this easily digesting protein very quickly making it perfect snack or post workout meal. Other options include soy protein, rice protein, egg protein, casein protein, and the list goes on. All have their perks from slow digesting to allergy free contents to organic. When choosing a product just be sure to select a pure protein with no extra fat/carb calories added in. Usually labels that say 100% protein are the way to go.

Now that we know how to get our protein, let’s look at how much we need daily. Obviously this will vary tremendously based on your goals, body type, and body weight. Unlike fat and carbohydrates, the body does not store protein so we will need to fuel the body with it daily. For starters we will look at basic health needs. I like to go with 30-40% of my daily caloric intake being from protein. Each gram of protein contains 4 calories so if we follow the standard 2,000 cal/day diet that would be 150-200 grams of protein a day. Now most of us aren’t going to need that much so just adjust your diet according to your daily calorie needs.  If you are trying to gain more lean muscle, increase your intake, but be cautious as high-protein diets are very harsh on the kidneys.

Always start the day off with some form of protein and include it in all remaining meals. Look at using protein shakes as healthy low calorie snacks to keep your metabolism burning. And most importantly take in 20-30 grams immediately following all workouts! Ladies, don’t be afraid to try protein shakes, you ARE NOT going to turn into the Hulk. Trust me, if it was that easy us guys would all have Arnold’s physique. So this week, pack in protein at every meal, remember to get complete proteins, add a post workout shake, hit the gym, and BRING IT!!!