Many clients ask questions regarding protein. What is it? How do I get it? Do nuts count? How much do I need? I'm here to answer those questions and make it easier to understand.
What is it?
Protein is a complex molecule, consisting of amino acids, that is responsible for the repair and growth of tissues in the body. Proteins are a critical component of almost every metabolic process in the body.
Why do we need it?
While protein is a key player in cellular processes, it also contributes a lot to how you feel throughout the day. Protein is technically hard to break down, so it keeps you feeling full longer. Protein is also responsible for maintaining healthy blood sugar levels. This is extremely important with Diabetics and those wishing to lose weight. Protein is also essential for the maintenance and growth of muscles. Without protein, an individual trying to lose weight might end up losing muscle mass instead of body fat.
How much do we need?
Protein requirements vary from person to person. A young athlete might need more than a sedentary adult; a healthy child might need less than a child suffering from an injury. As a rule of thumb, consume 1 gram of protein per pound of body weight. Example: a 150-lb female would consume roughly 150 grams of protein per day. These requirements increase with excessive exercise, illness, injury, and medical conditions.
Where is it found?
Protein is found mainly in animal products such as meat, poultry, seafood, dairy, and eggs. The proteins found in these sources are called complete proteins. Complete proteins are those that contain all 9 essential amino acids. Incomplete proteins, while still important, are from plant sources. Examples of these include nuts, seeds, legumes and soy. Note: soy is genetically modified to represent a complete protein.
How do I incorporate it?
Consume protein with every meal and snack during your day. This will keep your blood sugar stable, maintain levels of satiety and reduce cravings. Examples of meals and snacks during a typical day might include:
Breakfast
2 whole eggs + 2 egg whites
2 turkey sausage links
1/3 avocado
Snack
6 ounces Greek yogurt
1 Tbsp almond butter
1/2 Tbsp agave
Lunch
2 cups mixed greens
6 ounces chicken breast
2 Tbsp balsamic vinaigrette dressing
Snack
6 ounces low-fat cottage cheese
1/2 cup berries
Dinner
6 ounces pork tenderloin
1/2 cup brown rice
1 cup zucchini
Snack
Whey protein shake
My hope is that this has enlightened you on the benefits of protein. Go forth and add it to every meal and snack you consume. This will help all aspects of your body and will compliment almost any fitness goal.
Melissa Stoner R.D.
Registered Dietitian
Certified Personal Trainer
Professional Chef
What is it?
Protein is a complex molecule, consisting of amino acids, that is responsible for the repair and growth of tissues in the body. Proteins are a critical component of almost every metabolic process in the body.
Why do we need it?
While protein is a key player in cellular processes, it also contributes a lot to how you feel throughout the day. Protein is technically hard to break down, so it keeps you feeling full longer. Protein is also responsible for maintaining healthy blood sugar levels. This is extremely important with Diabetics and those wishing to lose weight. Protein is also essential for the maintenance and growth of muscles. Without protein, an individual trying to lose weight might end up losing muscle mass instead of body fat.
How much do we need?
Protein requirements vary from person to person. A young athlete might need more than a sedentary adult; a healthy child might need less than a child suffering from an injury. As a rule of thumb, consume 1 gram of protein per pound of body weight. Example: a 150-lb female would consume roughly 150 grams of protein per day. These requirements increase with excessive exercise, illness, injury, and medical conditions.
Where is it found?
Protein is found mainly in animal products such as meat, poultry, seafood, dairy, and eggs. The proteins found in these sources are called complete proteins. Complete proteins are those that contain all 9 essential amino acids. Incomplete proteins, while still important, are from plant sources. Examples of these include nuts, seeds, legumes and soy. Note: soy is genetically modified to represent a complete protein.
How do I incorporate it?
Consume protein with every meal and snack during your day. This will keep your blood sugar stable, maintain levels of satiety and reduce cravings. Examples of meals and snacks during a typical day might include:
Breakfast
2 whole eggs + 2 egg whites
2 turkey sausage links
1/3 avocado
Snack
6 ounces Greek yogurt
1 Tbsp almond butter
1/2 Tbsp agave
Lunch
2 cups mixed greens
6 ounces chicken breast
2 Tbsp balsamic vinaigrette dressing
Snack
6 ounces low-fat cottage cheese
1/2 cup berries
Dinner
6 ounces pork tenderloin
1/2 cup brown rice
1 cup zucchini
Snack
Whey protein shake
My hope is that this has enlightened you on the benefits of protein. Go forth and add it to every meal and snack you consume. This will help all aspects of your body and will compliment almost any fitness goal.
Melissa Stoner R.D.
Registered Dietitian
Certified Personal Trainer
Professional Chef