The Benefits of protein for your weight loss and performance goals
Protein is a macronutrient that the body uses in relatively large amounts each day.
What are the types of protein?
A complete protein is a source that contains all nine of the essential amino acids necessary for the dietary needs of humans or other animals.
Incomplete Proteins. Plant foods are considered incomplete because they are low or lacking in one or more of the amino acids we need to build cells. Most all plant foods are made up of Incomplete proteins. Plant foods can be mixed together to make a complete protein.
What are proteins made of?
Amino Acids are the building blocks of life. Our cells, muscles, and tissue are primarily made of amino acids.
Why is Protein Important?
Helps to build lean muscle mass and assist muscle recovery, contributing to better bone health
Helps the immune system to function properly
Key: The more lean muscle you have the better your body is at burning fat and performing
Proteins that contain all of the essential amino acids are classified as complete e.g. meat, eggs, and dairy
Food that contains all Nine amino acids are considered ESSENTIAL. Your body cannot make them, and your food choices must supply them. Note: You can combine incomplete sources like rice and beans to form a complete protein.
The other amino acids are NON-ESSENTIAL.Your body can make them if you consume enough of the nine essential amino acids during the day.
What are good sources?
Poultry and lean white meat
Lean red meat
Nuts and seeds
Beans and pulses
Protein-based shakes and bars
Combine Rice and Beans
Rice and Beans
Hummus and Pita
Peanut Butter Sandwich
How much should I take?
1-1.2 grams of protein per pound of body weight. Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.5 grams of protein per pound of body weight.
The recovery period after exercise is a time when our bodies are very receptive to using dietary protein to build muscle. During recovery, 20-25 g good quality protein is sufficient to maximally stimulate growth
Can I get too much?
You may have heard the concern that getting a large amount of protein can be taxing to the liver and kidneys.
This is only true of animal sources. This is not an issue when eating a balanced diet and there are no underlying health issues
Plant- sources do not even engage these organs as they break down and are assimilated.
Not A High Protein Diet!
Remember: You are not engaging in a “High-Protein diet”. The
idea is to be eating a balanced diet that has the appropriate
amounts for your body and from the correct sources!
A serving size of meat is 3-4 oz.
Choose snacks that are 150 calories or less
When choosing meats go with lean cuts
Preparing and Choosing meats
Use a healthy cooking technique such as grilling, poaching, baking or broiling. Sauteing or frying lean meats use healthy oils, such as olive or coconut oil. Limit battering your meats or adding creamy sauces. It;s a great idea to use herbs such as rosemary, sage and thyme. to add flavor. Choosing free-range, organic or grass-fed, is preferred because most commercial cuts contain antibiotics and hormones.