As a part of TNN’s Beginner Guide series, we’re wrapping up with the final macronutrient - PROTEIN!
And in case you missed it, here are some other helpful blog posts that you might be interested in:
WHAT IS PROTEIN:
A protein is 1 of 3 macronutrients that can be typically found in food (the other two being fat and carbs). In calories (unit of energy), there are 4 calories per 1 gram of protein.
Protein provides the body with the essential amino acids needed to grow, repair and maintain tissues, muscles, and organs. Whether you are a mom, a badass entrepreneur, or a student, including protein in your nutrition regime is important for building muscle, retaining muscle, and staying satiated after your meals!
In this blog post, we'll dive into why protein is good for you, what it does for your body, and the different ways you can include it in your diet.
BENEFITS:
Supports muscle growth and repair: Protein is essential for building and repairing muscle tissue. Whether you are a weightlifter, a runner, or simply engage in regular physical activity, protein helps keep your muscles strong and healthy.
Maintains a healthy immune system: Protein is essential for a strong immune system, which helps protect the body from disease and illness.
Helps with weight management: Protein can help you feel full and satisfied for longer, which can help you manage your weight by reducing the temptation to snack on unhealthy foods.
PROTEIN AND YOUR GOALS:
When we eat protein-rich foods, the body breaks down the protein into amino acids, which are used to build and repair tissues, muscles, and organs. Additionally, protein is also involved in producing hormones, enzymes, and other essential molecules in the body.
I might be showing my age here, but does anyone remember the TV show The Price is Right and the game Plinko? Think about macronutrients like Plinko. And if you have no idea what The Price is Right is or what Plinko is, I’ll give you a second to YouTube it… If you drop 3 Plinko chips at the exact same time at the top of the board, they will still make their way to the bottom of the board at different times. When you eat a balanced meal, fats, carbs, and proteins do this as well. So, if your goal is weight loss, ensuring that you have an adequate amount of each macronutrient will help you feel fuller for a longer period of time. When you are fuller for a longer period of time and listen to your hunger cues, you will be less likely to mindlessly snack.
I’ll give you another example. If your goal is to build muscle but you are not consuming enough protein, you’ll get nowhere fast. You’ll have a hard time building muscle without adequate tools (aka protein, amino acids). For simplicity, a bare minimum consumption of protein should be 0.5g of protein for every pound of body weight. However, if your goal is weight loss or muscle building, do your best to hit around 1+g of protein for every pound of body weight.
PROTEIN SOURCES:
There are many different foods that are high in protein, making it easy to include this essential nutrient in your diet. Here are some great sources of protein:
Meat and poultry: Chicken, beef, pork, and other meats are all excellent sources of protein.
Fish and seafood: Fish, such as salmon and tuna, and shellfish, such as shrimp and crab, are also good sources of protein.
Dairy products: Milk, cheese, and yogurt are all rich in protein.
Eggs: Eggs are an excellent source of protein and can be used in a variety of dishes, such as omelettes and scrambled eggs.
Plant-based proteins: Plant-based sources of protein include beans, lentils, tofu, and quinoa.
TL;DR
Protein is an essential nutrient that is crucial for our overall health and wellbeing
Whether you are an athlete, a busy professional, or simply looking to maintain a healthy Protein helps support muscle growth and repair and weight management,
If one of your goals is weight loss and/or building muscle, consuming an inadequate amount of protein will get you nowhere fast
Protein can be found in more than just animal sources, it can also be found in dairy and legumes
Next month we’re going to talk about how to read a nutrition label!
Until then, make sure you’ve caught up with all of my blog posts so far. It’ll make the nutrition label post easier to understand.
Drink Water & Eat Well,
The Nourish Note
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