Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.
The type of protein you eat may play a role in successful weight loss and in your overall health. Nutrition experts recommend getting dietary proteins from the following sources:
Fish offers heart-healthy omega-3 fatty acids and, in general, less fat than meat. You can eliminate most of the saturated fat by removing the skin of poultry.
Beans contain more protein than any other vegetable protein, and they're loaded with fiber that helps you feel full for hours. One ounce of almonds gives you 6 grams of protein. This is nearly as much protein as one ounce of broiled ribeye steak. A slice of whole wheat bread gives you 3 grams of protein plus valuable fiber. "A lot of plant-based foods like soy and legumes can give you the same amount of protein as meats.
A lot
of people still don’t understand that your amino acid stores are constantly
being depleted and if you don’t replenish them, your body can pull from your
muscle mass to get the protein it requires. Below are myths and facts on the
topic of protein:
Myth: You should get all your protein for the day in one meal
Fact: Putting your protein into one meal, like a big steak at the end of the day isn’t smart. Protein intake needs to be distributed over the course of the day. We only have a limited pool of protein reserves, whereas we have greater reserves of carbs and fat. Think of it like a sink that you’re trying to keep full, but there’s no plug in the drain. You need to replenish your protein stores as they get depleted. Try to get some with each meal.
Myth: You have to consume animal proteins to really get enough protein
Fact: Many people still think plant proteins don’t count, but plant foods contain all of the necessary amino acids in varying proportions. Foods like black beans, lentils, black-eyed peas, quinoa, buckwheat, oatmeal, almonds, walnuts, and seeds from flax and chia are great sources of protein for any diet. Even if you’re vegan and you get enough of these each day, you won’t be protein deficient.
Myth: You should get all your protein for the day in one meal
Fact: Putting your protein into one meal, like a big steak at the end of the day isn’t smart. Protein intake needs to be distributed over the course of the day. We only have a limited pool of protein reserves, whereas we have greater reserves of carbs and fat. Think of it like a sink that you’re trying to keep full, but there’s no plug in the drain. You need to replenish your protein stores as they get depleted. Try to get some with each meal.
Myth: You have to consume animal proteins to really get enough protein
Fact: Many people still think plant proteins don’t count, but plant foods contain all of the necessary amino acids in varying proportions. Foods like black beans, lentils, black-eyed peas, quinoa, buckwheat, oatmeal, almonds, walnuts, and seeds from flax and chia are great sources of protein for any diet. Even if you’re vegan and you get enough of these each day, you won’t be protein deficient.
Myth: You can’t over eat protein
Fact: Lots of people think this is true, but it’s not. A surplus of any nutrient can be stored as fat and lead to undesired weight gain. It’s harder to over eat unprocessed protein-dense foods like meat or eggs than processed carbs and fat, which often have added sugar and salt. If you’re highly active, a good general guideline for the amount you need before you reach that max is 1.5 grams of protein per kilogram of total body weight. Just divide your weight by 2.2 to determine kilograms.
Myth: You need a protein shake immediately after a workout to build muscle
Fact: This idea is based on what’s known as the anabolic window of opportunity. When the body is sponge-like after a workout, absorbing nutrients in order to refill glycogen stores, kick off protein synthesis, and stop protein breakdown. Newer research shows that the window is broader than originally thought. You have up to 2 hours after a workout to kickoff the recovery process. But even more important is the protein you’re getting throughout the day. Are you consistently refilling that protein pool?
Myth: It’s hard to for the average person to get enough protein each day
Fact: Unless you have a body challenge like bariatric surgery, it’s easy to do. Dip veggies into bean-based dips like hummus or black-bean dip. Add sliced almonds or a scoop of protein powder to oatmeal, sprinkle sunflower seeds or pumpkin seeds in soups and salads, and put chia and flax in your protein shakes. Another way to sneak more protein into your diet is to add it when you bake.
Use protein
powder to cut some of the flour in muffins, or adding black. Keep the following
in mind in relationship to protein: Teenage boys and active
men can get all the protein they need from three daily servings for a total of seven ounces. For children age
2 to 6, most women, and some older people, the government recommends two daily servings for a total of five
ounces. For older children, teen girls, active women, and most men, the
guidelines are two daily servings for a
total of six ounces.
“Calories
from protein affect your brain, your appetite control center, so you are more
satiated and satisfied.” (Mark
E. Hyman)[i]
[i] Sources used:
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“5 Things You Need to Know About Protein” By Wendy Schmid
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