My inspiration for this post comes from a sweet lil' mama that lives outside. And let me preface this post by saying that I absolutely LOVE animals and am definitely an all-pet person even though I don't have every type of pet living with me (I would be a zoo owner if that were the case & my house would smell like you know what). Anyway, I digress since that is NOT what this post is about. What this post is about is the power of protein.
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| Protein is helping sweet mama Blanca heal! |
Blanca, an outdoor cat, was recently attacked by something and has a horrific wound on her back. We have been feeding her plenty of wet and dry food packed with protein to speed up the healing process. Protein is awesome for a variety of ways and not only for our lovely pets, but also for you and me.
The Scoop: While this post is an overall discussion of protein and not individual protein-rich food items, each protein-rich food has health benefits on its own too. I am sure we will touch on some of these more specifically in a future blog post.
Protein.. why so important? Well, for one, every cell in the human body contains protein. The body needs protein to repair and maintain itself. Second, the basic structure of protein is a chain of amino acids. Your body cannot make 9 out of the 22 amino acids, which means these 9 MUST come from food sources. These are called essential amino acids. And finally, protein:
- Provides valuable enzymes that regulate bodily functions
- Helps transport nutrients, oxygen, and waste throughout the body
- Is key in muscle building and development
- Provides collagen to connective tissues of the body and to the tissues of hair, skin, and nails
Another question you may ask yourself is how much protein do I need per day? For most people, at least 0.8-1 gram per body weight in kilograms per day is sufficient. For example, a 150lb person is 68.18 kilograms (150/2.2=68.18) and would need between 54 and 68 grams (68.18*0.8 and 68.18*1 respectively) of protein per day. However, if you are a bodybuilder, severely malnourished, or have a certain illness/disease, etc. then these needs will change. People often increase protein intake when trying to lose weight as well, because protein is very satiating and can help reduce caloric intake by keeping you fuller longer.
Research has shown that approximately 30 grams of protein is the most at one time that can be used for muscle synthesis. So basically, it is best to spread your protein intake out throughout the day, perhaps having a max of 25-30 grams of protein at each meal.
Bri's Take: Since all of you are leading healthy lives and are active each day (wink, wink), you most certainly need your protein. Try to have a protein-rich food at every meal and you will be covered. If you eat snacks like I do, have a snack that includes a bit of protein as well. The snack does not have to be as high in protein as your meal, but include a little bit of protein to keep you fuller longer so you aren't snacking all day long on the not-so-good-for-your-waistline-stuff.
And what's the deal with protein and working out? It is definitely beneficial for you to have protein after your workout so if your workout is right before a meal, have a good source of protein with that meal. If it is in between meals, have a snack with some protein within 30 minutes after your workout.
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| Try a buffalo burger. Yum! |
Animal protein has a higher biological value than plant-based protein, but that doesn't mean vegetarians and vegans can't meet their protein needs. Just be sure to include a variety of beans, lentils, grains, nuts, etc if this is you! As for the rest of you, eat a variety of both animal and plant-based proteins. Don't feel like you have to leave out the "red meat" either. There are plenty of lean varieties of red meat. Ever tried bison? You just might like it!
Eat well,
Bri
Resource: www.nutrition411.com and Food & Nutrition Magazine (Jan/Feb 2013 edition).
