You hear it everywhere you go… “Eat protein because it does something good for you,” but you never really know what it does or how much to eat or when to eat it and most people don’t even know exactly what it is. This is why I am going to break down everything you need to know about protein so that you can use it to get the most out of your home workouts and build a healthier, stronger body.
What Exactly Is Protein?
Proteins are amino acids that function to build and repair the tissues in your body. In other words, they work to build and repair your muscles, your skin an are even involved in the synthesis of hormones and enzymes.Protein can also be used for energy if you don’t have enough calories or carbohydrates in your diet. Consuming too much or not enough protein can negatively effect the way you burn calories and jeopardize your fitness and weight loss goals.
Proteins are made up of amino acids and your body uses 20 amino acids to create many different proteins. There are two different types of amino acids: essential and nonessential. The only thing that you need to know is that your body cannot make any of the essential amino acids (or it can make a very very small insufficient amount) and because of this you have to obtain these amino acids from your food supply or supplements.
Protein in Foods
Certain foods that we eat contain the building blocks of protein that we need. These foods are meats, fruits, vegetables, grains, and dairy products. If the food you eat have all the essential amino acids that you need it is called a complete protein. If it is low or lacking the essential amino acids it is called an incomplete protein
COMPLETE PROTEIN FOOD SOURCES
|Whole Egg||Yogurt and Granola|
|Milk and Milk Products||Oatmeal with Milk|
|Meat and Poultry||Lentils and Bread|
|Fish||Tortillas with Beans or Bean Burritos|
|Rice and Beans||Macaroni and cheese|
|Peanut Butter and Whole Wheat Bread||Hummus (chickpeas and sesame paste)with bread|
|Sunflower Seeds and peanuts||Bean Soup with Whole Grain crackers|
How Much Protein is Recommended
The great thing about protein when trying to lose weight is that the consumption of it can make you feel full. Which can help control your calorie intake.
The Recommended Dietary Allowance (RDA) for protein is 0.8/kd/day for an adult who is sedentary. However, the protein recommendations range from 10 to 35% of total calorie intake depending on the individual and the activity level.
RECOMMENDED PROTEIN INTAKE
GRAMS OF PROTEIN (per lb)/DAY
|Sedentary (non active) Adult||0.4g/lb|
|Strength Athletes||0.5 -0.8g/lb|
My Personal Protein Recommendation
I prefer to get my protein with a great powder (supplement). I stock up on SUNWARRIOR PROTEIN (CLICK HERE TO BE TAKEN TO THEIR WEBSITE). It’s just easier especially when you don’t have time to cook and if you are on the road. There are several different protein powders taht you can buy a your local health store. Carefully look at the ingredients when choosing one. Sunwarrior is all natural and plant based. This is why I love it. I make great smoothies with it and even pour it in my water bottle.
When I am on a budget or out of my protein supplement. I usually just drink a glass of milk after a workout. I also have unconventional breakfast like salmon and eggs or asparagus if I have a little more time on my hand.
Let me know below in the Facebook comment section how you get your recommended amount of protein!