Go Ask Alex
  • Home
  • About
  • Book
    • Reader's Guide
    • Get Your Book Signed
  • Blog

Protein is Your Friend

5/3/2019

5 Comments

 
Picture
Our bodies require nutrients in order to survive, function, and thrive.

We need large amounts of some - we call these macronutrients - and smaller amounts of others - we call these micronutrients.
​
Micronutrients are vitamins and minerals, and macronutrients include:
  1. Protein
  2. Fats
  3. Carbohydrates

The food we eat contains a combination of any/all of the above. Each of these three macros provide energy, or calories, to your body, and each affects your body in different ways.
​

In this post, we’re looking a little closer at the basics of Protein - what it is, why you need it, and how to get enough.

What is Protein?

Picture
Proteins are made of amino acids. People can produce some amino acids, but must get others from food.

The nine amino acids that humans cannot produce on our own are called "essential" amino acids.

When you consume a source of protein, about a quarter of it ends up in your bloodstream as part what’s known as the free amino acid pool.

Each gram of protein provides your body with 4 calories of energy, and they are put to extremely good use. Typically, ​human bodies are around 15-20% protein - that is, our skeleton, connective, and muscle tissues are all made of protein, which helps up to understand our next question:

Why Do We Need Protein?

Picture
So. Many. Reasons.
​
Here’s one: the amino acids your body gets from breaking down proteins you eat are used for incredibly important things like
creating muscle mass, rebuilding body tissues and assisting with basic bodily survival functions.


Here's another: we also use the proteins circulating in our bloodstream to make enzymes and hormones, and to power many cellular-level functions.

In fact, protein not only helps our muscles grow, it also helps our immune system stay strong, and our bellies stay satisfied.

That’s right, protein is the macro that studies show allows you to feel more full with less food.

If you are someone who is trying to lose body fat, eating protein can control your appetite, assist you in feeling fuller for longer, and thus help you to achieve the calorie deficit necessary for losing weight.

Getting enough protein also:
  • helps you stay fit as you age,
  • lets you recover faster from illness/injury, and
  • prevents food cravings.

(Did you know? Cravings are different than hunger - cravings usually indicate a lack of something important in your diet, and that’s usually protein!)

All those free amino acids floating around your bloodstream come from the protein you eat; HOWEVER, if you aren’t eating enough protein, your body will borrow protein from another source in order to continue its function.

And guess where it borrows from?

Your muscles!

Aw, snap.

So, if you are someone who is training to gain muscle, you need to be eating enough protein to build and repair your muscle tissues, and enough to prevent your body from borrowing muscle protein to feed its needs.

Similarly, if you are currently sick or injured, protein can assist in speeding your recovery.
​

The sneaky part is, there’s no place to store protein in your body, like there is for fat and carbs. This is one reason why eating enough protein throughout the day on a daily basis is super duper important.

How Much Protein, Exactly?

Picture
To be honest, this one sort of depends on who you ask. Your specific amount of daily intake will depend a compilation of factors like your age, gender, activity level, and physique goals, as well as other things like your overall health.

(Did you know? Folks with kidney problems can do more harm than good with large amounts of protein - always, always, ALWAYS communicate with your doctor!)

In general, understand that you need quite a bit of daily protein. So much so that it should be included in every meal and snack you have throughout every day.

Making an appointment with a Nutrition Coach to find your exact macro requirements can be a fun tool to deepen your understanding of how your body works and what it needs, so long as, like with any numbers related to food, you don’t get carried away, fixated, or obsessed.

Macros are a tool, not a doctrine.


#knowthyself

As a very general rule of thumb, people need between 20-30 grams of protein per meal, from about 4 meals per day -- or roughly 80-120 grams of protein a day.
​

A helpful guide: Females can aim eat about a palm of protein with each meal; males, about two palms of protein per meal.

Sources of Protein

Picture
All food made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are considered part of the protein group, according to the USDA.

​Most people eat enough food in this group, but it’s always worthwhile to explore leaner and more varied selections.


When it comes to choosing meats, aim for organic and grass-fed whenever you are able. Lean meats like chicken and turkey are better for your heart health than pork and beef, but that said, it’s important to eat what you enjoy.

Seafood is another great source of protein, as well as amazing vitamins and minerals that are good for your brain! Again, you’ll want organic and wild-caught whenever possible, and aim to eat lower on the food chain to steer clear of high-mercury fish.

High-protein meats and seafood include:
  • Top or bottom round steak (23 grams of protein per 3-ounce serving)
  • Lean ground beef (18 grams per 3-ounce serving)
  • Roast beef (18 grams per 3-ounce serving)
  • Pork chops (26 grams per 3-ounce serving)
  • Skinless chicken breast (24 grams per 3-ounce serving)
  • Turkey breast (24 grams per 3-ounce serving)
  • Sockeye salmon (23 grams per 3-ounce serving)
  • Yellowfin tuna (25 grams per 3-ounce serving)
  • Octopus (25 grams per 3-ounce serving)
  • Pepperoni (18 grams per 3-ounce serving)

Vegetarian animal products like eggs, yogurt, milk, and cheese are rich in protein as well.

High-protein dairy foods include:
  • Greek yogurt (23 grams per 8-ounce serving)
  • Cottage cheese (14 grams per half-cup serving)
  • Eggs (6 grams per large egg)
  • 2 percent milk (8 grams per cup)
  • Swiss cheese (8 grams per 1-ounce serving)

Besides animal sources, there are several alternative sources of protein, including soy, hemp and whey.

Vegan sources of protein include tofu, tempeh, beans, legumes, seeds, and nuts.
Many vegan sources of protein don’t contain a full amino acid profile (called a “complete protein.”) If you choose a vegan diet, make certain you are eating a variety of protein sources, include things like hemp and pea protein, and combine sources like beans and quinoa to fill in that protein profile.

Other sources of protein include certain vegetables and grains: spinach, broccoli, mushrooms, and quinoa all contain solid amounts of protein, for example.
​

Some other high-protein foods are:
  • Sardines, anchovies and tuna (they average around 22 grams of protein per serving)
  • Navy beans (20 grams per cup)
  • Lentils (13 grams per quarter-cup)
  • Peanut butter (8 grams per 2 tablespoons)
  • Mixed nuts (6 grams per 2-ounce serving)
  • Quinoa (8 grams per 1-cup serving)
  • Edamame (8 grams per half-cup serving)
  • Soba noodles (12 grams per 3-ounce serving)
  • Beef Jerky (13 grams per 1-ounce serving)

The Bottom Line

The bottom line is that protein is an essential nutrient that we need for a lot of reasons.

Fortunately, there are many sources to make consistent consumption an easily reachable goal.

You owe it to yourself - and your health - to figure out which of the protein sources listed above are your favorite, go-to options, and then aim to get 1 or 2 palm-sized portions of it on your plate at every meal.
​

Your body, mind, and health will thank you, which means so will your soul.

Recipes to Try

  • Creamy Bean and Veggie Soup
  • Refreshing Dukka-spiced Tuna Salad
  • ​Philly Cheesesteak Foil Pack 
  • ​Scrambled Egg Breakfast Tacos

Also Check Out:

  • Carbohydrates Are Your Friends 
  • Healthy Fats Are Your Friends
Picture

Special Thanks!

To Coach Caryn of FitFood Coaching for her contributions to this blog post! xo
Picture
5 Comments
MckinneyVia link
1/16/2022 11:59:21 am

Very much appreciated. Thank you for this excellent article. Keep posting!

Reply
Brett White link
3/3/2022 06:35:44 am

Thank you for sharing informative content. It means a lot to me hope you do more articles to post.

Reply
Jackie Lou link
10/18/2022 05:05:34 am


Great article! I had a good time browsing your website. I don't leave very often remarks, but you deservingly get a thumbs-up! Thank you for sharing your knowledge. Keep it up.

Reply
Lucia link
10/18/2022 09:04:55 pm

Excellent content! Thank you for sharing this very informative and useful article. Looking forward to the latest one.

Reply
Lexynne link
10/18/2022 11:10:13 pm

Awesome article! This is certainly one of the best, most convenient, and most informative articles I've ever read. I'm excited to do some research and use the resources you've provided. Kudos!

Reply



Leave a Reply.

    Picture

    Categories

    All
    Affirmations
    AlexOrganize
    Book Review
    Clean Living
    Design A Life You Love
    Feed Your Body
    IG Cross Post
    Let's Get You Organized
    Love Wins
    National Tell The Truth Day
    Self Care September
    Soul Fitness
    Truth Matters
    Worth Repeating

    Picture

      Sign Up for Monthly Love Letters

    Subscribe

    Archives

    November 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    May 2020
    March 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    September 2018
    August 2018
    June 2018
    May 2018

    RSS Feed

Photos used under Creative Commons from M McBey, rawpixel.com, marcoverch, rawpixel.com, wuestenigel, wuestenigel, smbuckley23, Michel_Rathwell, Rennett Stowe
  • Home
  • About
  • Book
    • Reader's Guide
    • Get Your Book Signed
  • Blog