Protein - An Important Part of Your Diet

 

There are many important things to consider when it comes to what you eat.  Carbohydrates get a lot of attention these days, but I want to focus on protein.  Although carbs play an important role along with protein, I believe most people eat too many carbs and the wrong kind.  That's a whole other article!

 

Protein isn't just for people who are involved in weight training.  Just your 'average Joe' needs 56 grams (men) or 46 grams (women).  It is an essential nutrient that helps you to lose weight, and yes, increase muscle mass.  That is important when you are involved in strength training.

 

 

The 'one size fits all' method doesn't set well with me, as there are several factors that need to be taken into consideration when determining how much.  I believe using your body weight to calculate this is much more accurate.  To do this, you will need to convert your weight in pounds to kilograms (body weight divided by 2.2) If you are not lifting weights, you can take that figure times .8. So an inactive 150 pound person would need about 54 grams of protein a day. (150 divided by 2.2 = 68.1 x .8 = 54.48) If you are lifting weights, take your kilogram figure times 1.5 or 2 to determine your need. 1.5 for moderate or times 2 for more intense workouts.

 

So where are the best sources of protein? I am going to list non-dairy choices.  Number one is eggs.  This is a very versatile food that contains healthy fats, antioxidants and lots of vitamins.  The whites are almost entirely protein while the yolk contains nutrients and fat.  Chicken and turkey breast without the skin.  Oats. Even though cooking time is longer, steel cut is best.  This grain assists in regularity and contains magnesium, manganese and vitamin B1.  Broccoli...one of the best vegetables you can include in your diet.  Raw, steamed or grilled it boasts vitamin C and K, potassium and fiber.  One cup = 3 grams protein and only 31 calories.  Tuna, rich in Omega-3 fatty acids.  One cup contains a whopping 39 grams of protein.  Lean beef.  A great choice is bison. Always choose lean cuts. A 3 oz. serving gives you 22 grams of protein and also iron and B vitamins.  Quinoa. (pronounced 'keen-wah') is a grain that is a seed.  Dubbed a 'superfood', it is easy to add to homemade soups (don't need to cook it before adding), and has a short stove-top cook time.  One cup provides 8 grams of protein and offers fiber, minerals and antioxidants.  Adding beans (black, kidney, garbanzo) will boost your protein intake from 38 to 40 plus grams protein per cup and also low in fat.

 

Adding quality protein to your diet is quite simple.  It will require some pre-planning and prep, but it is well worth it. Consider eating 5-7 small meals instead of just three...this will give your body a constant supply of nutrients and keep your energy levels even.  Whether you are an 'average Joe' wanting to eat healthier or into consistent strength training, protein will support muscle repair, increase muscle growth and expedite recovery.  Something for every 'body'...protein...an important part of your diet...everyday! Be well, live well....because living 'well' is the best revenge!