I am quickly learning that my curiosity about nutrition is very hard work which was not what I expected, but I have always enjoyed a challenge–and a challenge this certainly is.
Learning more about macro nutrients and how they impact the body has been an exciting ride–which I can’t seem to get off of–and today I am full of protein!
Protein is one of the important macro nutrients that we need to have for a healthy diet. Getting the right proteins and in the right amount is the trick.
Where do we get our protein, what are the best types of protein and how much is needed?
First–where do we get our protein? I thought the easy answer was meat! Beef, chicken and pork are very good sources of protein, but they are not the only sources of high protein.
There is protein in dairy products like eggs, natural cheeses, yogurt, 2% milk, organic milks, and whey and casein protein powders (for protein shakes.)
Proteins can also be found in seafood like Halibut, Yellowfin Tuna, Salmon, Tilapia, Anchovies and Sardines–and in all kinds of beans: black beans, kidney beans, pinto beans and so on.
I was very surprised at the amount of proteins found in nuts and grains like almonds, walnuts, cashews, oats and brown rice. Who knew? Well, I think many people knew–but I didn’t or I wasn’t really paying attention.
How much protein does each person need? If we remember that protein is needed to build and repair muscles, organs and our skin then it makes sense that we need a fair amount of that.
For a normally active person of normal weight 25-30% of your daily calories from protein would be a good amount. Once again, math will have to be involved in your plans.
That does not mean that I am advocating going out and having a couple of greasy hamburgers a day! While that may have a lot of protein–it also has a lot of other stuff that is not good for you!
Protein also has some magical powers if you are looking to lose weight. When you increase your protein the body’s metabolism increases–burning more calories faster–at the same time that you are feeling fuller and will then eat less of everything. Magic.
On top of that, proteins help you build muscle mass, which will keep your metabolism at an optimal level to keep burning calories–even when you sleep!
The most exciting thing I have learned in recent days about proteins is that it helps create enzymes that not only repair muscles–especially after a workout–but it helps repair organ tissues.
There is a great deal of research that is showing that increasing your protein intake–as we get older especially–helps us lower blood pressure, and combat diabetes and since it helps maintain muscle–it keeps us stronger longer.
Can we over do it? Of course, as with anything else–too much of a good thing is not always a good thing. There is some evidence–although no real scientific proof yet–that if you have kidney disease, too much protein can be harmful.
But for a healthy person getting the right amount of protein each day can help you stay healthy, maintain a good weight, prevent muscle loss as we get older, and keep our metabolism working at optimal levels.
Most healthy women should have between 45 and 75 grams of protein a day and healthy men should have between 55 and 90 grams of protein a day. The more active you are–the more protein you should have!
Living our best life is important to living a long healthy life–and being healthy and active is the key!
Think about how you can protein pack your days to a healthier you!
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