There are so many benefits when it comes to Protein. Proteins play many critical roles in the human body. Protein molecules make up our hair, nails, bones, and muscles and also make them work the way they are supposed to
Benefits of protein when it comes to health and fitness:
- Protein can aid in recovery- When we train, we basically create small injuries to the body and the CNS (Central Nervous System). If done properly, this is a good thing because now the body has to adapt. It must create more muscle, increase bone density, and improve the quality of our connective tissue. This is why we get fitter and stronger as the years go on. The quality of this adaptation not only comes from the exercise but also the Nutrients we put into our body. If we don’t take in enough quality protein, the body struggles to rebuild.
- Protein burns fat- When we take in the appropriate amount of protein along with proper training, we build more muscle. The more muscle we have, the more our metabolism rises. Metabolism is what provides us with energy and also burns fat.
- Protein keeps us full longer- Protein is much more dense than a lot of foods out there. It takes longer for the body to digest good quality protein. This means we stay full longer. When the body is working on digesting protein we don;t fill the urge to snack or eat again.This also helps keep blood sugar level. As humans we weren’t designed to eat every 2-3 hours or snack all day long. Think about it. Do you think back in the “hunter and gather” days, they had enough meat, fruits, and veggies that they could just eat every few hours. Of course not.
Types of quality protein:
Now let’s talk about options when it comes to quality protein. The majority of protein will come from meat and animal products. Don’t worry, if you aren’t a meat eater I’ll provide some more options.
Quality Protein ideas:
Beef
Eggs
Chicken
Turkey
Fish
Ground Beef
Ground Turkey
Plain Greek Yogurt
Quinoa
Beans
Lentils
Now that we know the benefits of proteins and even have a list to go off of, let’s try to start getting enough protein in our diet. A good rule we like to follow is .75-1g of protein per lb of lean body mass. Here’s a quick example. If you weigh 150 lbs @ 20% body fat you have 120lbs of lean body mass. (150 X .20 = 30) (30-150 = 120). Now take your 120lbs and multiply that by .75 or 1 (depending on goals, sex, and fitness level) and there’s your daily intake. 120 X .75 = 90 grams of protein per day.
To simplify things, just try and get 1 source of protein with every meal. If you struggle and would like some support, guidance, and accountability please reach out. We got you!
Coach Marcel
