Protein is found throughout the body and is the building block for muscle, bone, skin, hair, and virtually every other body part or tissue. It makes sense that if you increase activity, perhaps to improve health, your fitness level or body composition; you also need to consider protein as an important food group in your diet.
Proteins are also building blocks for enzymes, hormones, and vitamins as well as being one of three nutrients that provide calories in addition to fat and carbohydrates. Proteins from foods can either be complete or incomplete. Complete proteins provide all of the essential amino acids and usually derive from animal proteins. Examples of complete proteins are lean meats, seafood, dairy, and eggs. Incomplete proteins provide only some of the essential amino acids you need each day.
Plant-based proteins, such as whole grains, nuts, beans and lentils, are all incomplete proteins. You can get all of the essential amino acids you need solely from incomplete protein sources, but you have to have a variety of these foods throughout the day. For example, if you have nuts as a mid-morning snack, have a black bean burrito at lunch and have brown rice with your dinner. By consuming several types of incomplete proteins you’ll ensure that you’re getting the essential amino acids that some foods may be lacking.
While it’s important to consume protein at every meal and snack, it’s even more important first thing in the morning and here’s why; after fasting all night, your body is running on empty and could potentially start drawing on muscle tissue for fuel if you don’t replenish its protein stores first thing in the morning. Plus, studies have found that protein packed breakfasts can help regulate your appetite throughout the day.
Within an hour of waking, aim to get 20-30 grams of protein first thing in the morning. You could achieve this by consuming 2 eggs + 2 egg whites (scrambled) or ½ cup of oatmeal topped with 1 tablespoon of almond butter. Protein consumption immediately post workout is also a good rule of thumb to help ensure that the body has the nutrients necessary for muscle growth and repair.
The amount of recommended daily protein depends upon your age, health, and activity level. When choosing your protein, bear in mind that not all proteins are alike. Consumption of large quantities of processed meats such as hot dogs, sausages, and deli meats would fall into the category of a low quality protein. Here is a list of high quality sources of protein for optimal health:
• Fish and shellfish
• Poultry
• Lean red meat (in moderation)
• Eggs
• Nuts
• Nut butters
• Seeds
• Beans
• Peas
• Lentils
• Non-GMO soy products (edamame, tofu, & tempeh)
• Milk
• Milk products (cheese, cottage cheese, yogurt)
• Protein supplements (Whey or plant based powders)
Protein consumption should make up anywhere from 10% – 35% of your caloric intake, dependent on your fitness and activity level. In addition to being an essential macro-nutrient in your diet, research conducted at Harvard School of Public Health has found that eating a high protein diet may be beneficial to your cardiovascular health, lower your risk for Type 2 diabetes as well as cancer, and can aid in weight loss and weight management as long as the protein comes from a healthy source.
In short, because our bodies cannot store protein like it does fat and carbohydrates a diet rich in protein is paramount for overall health. To find out your recommended protein requirements based on your goals and to download your free meal plan, visit HASfit.com.
Add comment