Protein Consumption:
Let us dive into protein, what is it, what does it do, why it is important, which kinds are better and how much we need. Now, protein is one of the three key macronutrients (carbs/fats/proteins) the human body needs to preserve, maintain, and build lean muscle mass. It is a biomolecule that consists of one or more long chains of amino acid residuals. More often than not, protein is found in mainly animal products, which may pose a bit of a problem for vegans and vegetarians who are trying to place their body into a ketosis state, reduce caloric intake and watch their carb consumption, we will discuss this a bit later.
Now your present skeletal muscular system needs protein to keep the muscles on your body. This is where individual goals come into play, do you want to be able to run a marathon, bench press 315lbs, climb a mountain, race a triathlon, or just feel good, strong, and healthy.
I have found most individuals consume far too little protein when they are not familiar or disciplined on consuming more. The human body needs 1 gram of protein isolate to preserve muscle mass and lose weight (150lb person – 150g Protein). Again, dependent upon your individual goals will determine grams needed in a 24-hour span. If we are trying to adequately put-on mass and strength were going to heighten the grams per day. If you are consuming a vast number of shakes and lean meats pay close attention to your stomach and how much it can handle. I would never recommend someone dive into excessive grams per pound when they are just starting out. You slowly want to increase intake.
*Pro Tip:
Next time you purchase Greek yogurt, add one heaping scoop or protein powder to the tub of yogurt and mix thoroughly. *
Personally, I think lean meats are the way to go with protein, chicken breast, ground turkey, fish, eggs/egg whites, ground beef etc. These tend to taste the best, have very little sugars and carbs, and can be enjoyed more than a powdered shake. Protein shakes and powders can be a great way to get some added protein on the go but should not be your main source. Aim for a whey protein isolate powder with next to no sugars, low carbs, reasonable calories, and a tasty flavor. Now dependent on those goals, you need to manipulate your intake to the desired amount and stick with it, if you need more, eat more, if you need less, eat less.
Science Backed Benefits:
- Reduces Hunger
- Increases Lean Muscle Mass
- Good for Bones
- Increases Metabolism
- Lowers Blood Pressure
- Helps Body Repair
- Aids in Fitness & Weight Loss
All in all, you need to find out what works for you as an individual. If your grams per day are low, which they probably are, slowly incorporate more and more protein into your diet, monitor you overall weight and focus on getting in good, clean, healthy sources throughout your busy days.
Preferred sources or protein:
Salmon, Tilapia, Tuna
Eggs, Egg Whites
Chicken Breast
Greek Yogurt
Ground Turkey
Carne Asada
Flank Steak
Whey or Grass Fed Protein Powder
Vegetarian Options:
Tofu
Chia Seeds
Seitan
Quinoa
Edamame
Amaranth
Cottage Cheese
Egg Whites
Kale
Beans & Lentils
Nuts & Seeds
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