Protein powders and protein drinks are all the rage these days. But do you really need them? The short answer is - it depends. It depends on a variety of things such as your typical diet, activity level, body type, medical conditions and fitness level to name a few. If you ask a body builder or fitness trainer about protein, they will tout its benefits for muscle building and recovery. If you search the Internet you will find claims that protein will help you lose weight. So what is the deal with protein? Here are some of the basics.
Protein Basics
Proteins are made up of as many as 20 different amino acids. There are nine essential amino acids or those that the body can't make and 11 non-essential amino acids. Non-essential amino acids can be made by the body when the right amounts of proteins are consumed but essential amino acids cannot. For these reasons, eating protein each day is very important to your overall health and wellness.
Proteins are important for a variety of roles. They serve as the
building blocks of tissue, ligaments and tendons as well as helping form nails, hair and skin. They are necessary for proper enzyme and hormone production as well as helping maintain proper fluid, electrolyte and acid-base balance.
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The quality of the protein you consume is just as important as the amount. The egg is the standard for which protein quality is measured. When you are in doubt about what to eat, consider a hard-boiled egg. It is considered a high quality protein source that is a complete protein and easily digestible. Other complete
high quality choices would be fish, poultry, low fat cheese and milk. Plant proteins are considered lower quality and incomplete proteins but when you eat a variety of them in addition to some complete proteins, they will complement one another to allow your body to have all the amino acids it needs to allow the body to function properly. Some good
plant based proteins include cashew nuts and walnuts, sunflower seeds and dried beans/legumes like kidney beans, lima beans, pinto beans, lentils, as well as chick peas/hummus and quinoa.
How much protein do you need?
That is the question. The Recommended Daily Intake (RDI) for healthy adults is .8-1.0 grams/kilogram of body weight (weight in pounds divided by 2.2). If you have medical conditions such as diabetes, hypertension or heart disease you will want to talk with your medical provider to find out what the right protein intake recommendation is for you. Too much protein can be hard on the kidneys so while getting enough is important for good health, too much can be harmful so be wise.
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