It’s one of the most important topics when it comes to your physique and making improvements to it. If you’ve ever wondered what it is, why it’s so important, and how much you should be eating,
Check out this article.
Let me first tell you – What are proteins?
Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood.
How Much To Intake?
The basic recommendation for protein consumption is 0.8 grams per kilogram (or around 0.36 g per pound) of body mass in untrained, generally healthy adults. For instance, a 150 lb (68 kg) person would consume around 54 grams a day. However, this amount is only to prevent protein deficiency. It’s not necessarily optimal, particularly for people such as athletes who train regularly and hard.
But wait – there’s more!
Beyond the basics of preventing deficiency and ensuring a baseline of protein synthesis, we may need even more protein in our diets for optimal functioning, including good immune function, metabolism, satiety, weight management and performance. In other words, we need a small amount of protein to survive, but we need a lot more to thrive.
If you overeat protein, this extra protein can be converted into sugar or fat in the body. However, protein isn’t as easily or quickly converted as carbohydrates or fat, because the thermic effect (the amount of energy require to digest, absorb, transport and store protein) is a lot higher than that of carbohydrates and fat.
While 30% of the protein’s energy goes toward digestion, absorption, and assimilation, only 8% of carbohydrate’s energy and 3% of fat’s energy do the same.
The Best High Protein Foods:
To start you off on your protein filled journey, here is a list of the best protein foods. Try & include this in your diet to see results:
- Egg Whites
- Fish: Salmon & Haddock are the best in terms of protein levels
- Nuts: Almonds, Pistas, Walnuts, & Apricots are the go-to nuts for protein
- Greek Yogurt
- Chicken Breast