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Protein has been the focal point of numerous discussions on how to formulate a better diet and body. The connection between intake of protein and the building of muscle mass has been well documented and reproduced countless times through a maze of publications and fitness outlets, but it also aids in the growth of bones, fingernails, and hair. Protein shakes consumed after workouts have been routinely touted as vital to helping your muscle getting the most out of each trek to the gym.
It can assist in weight loss since eating foods high in protein allow you to feel full afterward, keeping hunger subdued and subsequently authoring the cutting down on of periodic snacking. This could be viewed as a psychological benefit of sorts.
The low carbohydrate, high protein diet has been one plan that numerous health conscious Americans have glommed on to, and other fads have sprang up that claim to own a monopoly on the correct way to utilize protein in one's diet. Instead of getting into a dissection of which diets have and have not held their own, we think it would suffice to merely note that it is integral for your body to receive at least the minimum amount of protein. One of the main ways to grasp the importance of protein to our bodies can be to observe what happens in areas of the globe where a satisfactory amount of it is not consumed. While not prevalent in the United States and other developed nations, the problem of protein deficiency, or kwashiorkor, is a real problem in many poorer regions of the world.
It assists in tissue formation as well as the proper day to day function of your system, and various foods containing protein are broken into two categories known as "Complete" and "Incomplete" protein sources. These titles stem from whether or not particular foods provide all or just a handful of the essential amino acids your body requires. Amino acids which are essential, like tryptophan, are the type your body cannot make on its own and therefore must be by imparted by other means. Animal protein is considered "complete" since it contains all of the essential amino acids required by the body. Vegetable sources are "incomplete", meaning that the protein found in veggies does not contain the ten amino acids considered essential. This is why many vegetarians have a protein supplement for their diet since their means of acquiring it (non animal food sources) lack the entire amino acid roster. Eating over and beyond the recommended amount of protein has not been should to cause serious health defects in those who have done so.
Each gram of protein contains four calories, which is the same amount present in each gram of carbohydrate but less than half of the 9 per gram found in fat. The percentage of your diet that should be comprised of protein is 10 to 15% of daily calories (assuming the standard 2,000 calorie diet). Although it is higher for athletes and especially those seeking a substantial building of muscles, the typical Recommended Daily Allowance (RDA) for protein is between .4 and .7 grams per pound of body weight. So a 150 lb. individual needs between 60 and 105 grams of protein each day. It is made up of amino acid chains and its place in the realm of proper nutrition cannot be undervalued, and there are many ways to get it into your body whether it be consumed via drink or food form.
By now there is little doubt you are chomping at the bit to have the names of excellent protein sources unveiled. Certain foods provide your body with much more of this nutrient than others, and gaining some knowledge about which ones have the most will help you construct a diet that suits your protein goals. Egg whites and soy are good sources of protein, and, not surprisingly, meat is going to pack a huge punch when it comes to giving your body ample amounts of protein. Salmon will give you roughly 20 grams of protein per 100 grams of fish, and just one cup of milk will give you 8 grams. Not content to be outdone by a glass of milk, sirloin steak has 8 grams of protein per ounce. If you do the math, this shows that an 8 oz. steak is loaded with protein and a 16 oz. steak is an astronomically high protein source for one sitting.
