Wy Humans Need Protein

What is Protein ?

It is an essential macro nutrient that we need daily

because the body does not store it !

Fifteen percent of your body weight approx. is

protein. Protein is the building blocks of your

muscles, cartilage, bones, hair, nails, skin, blood,

and body chemicals like hormones and enzymes.

So, you can see how important protein is!

Sources of Protein

Meat, seafood, poultry, beans, grains, and dairy

products, like yogurt made with skim milk and

cheese, cheddar cheese has 25 grams of protein

for every 100 grams, are good sources of protein.

Not all proteins are equal some are better than

others.

Whole foods and natural sources are your best

forms of protein.

How much protein should you eat a day

Most people need as a

safe level if they don’t

exercise 40 to 60 grams

of protein daily. If you are not consuming enough

protein it can be detrimental to your health.

Some symptoms of low protein intake

Muscle loss

Aches and pains

Unexplained hunger

Headaches

Difficult to sleep

Thinning hair, brittle nails and skin problems

Easily to fracture or broken bones

Swelling

Fatigue

Slower metabolism

Poor immune system

Mood swings and changes in your energy

Slow recovery from injuries

Symptoms of too much protein

indigestion

dehydration

exhausted

nauseated

irritability

headaches

diarrhea

This can also lead to other risks such as bad

cardiovascular, liver and kidney malfunction,

seizures, blood vessel disorders and death.

Not to mention type 2 diabetes, cancer and

osteoporosis.

Of course athletes, pregnant women and people

who do a lot of physical demanding work will

require more protein.

These are the symptoms of too much protein,

however it’s more likely you will be lacking

protein than having too much.

Why we need protein

How much protein should you eat every day. Most

people need as a safe level depending on how

active they are 40 to 60 grams daily.

Whole foods and natural sources are one of the

best forms of protein. However, whey protein is

much better at building and regenerating muscles.

One scoop of whey has approx. 20 grams of

protein.

Why do our bodies need protein

If you are not eating enough protein this can

greatly affect your body growth for example like

muscles, tendons, hair, nails, skin, cartilage,

bones, blood and body chemicals ie, hormones

and enzymes.

So 40 to 60 grams of protein may be enough for a

person who does not exercise and this would be

the minimum but for an active person who

exercises a lot or does heavy work all day you

may need 20 to 40 grams more daily.

So, with the right amount of protein you should

feel energized.

The right amount of protein needed per day also

depends on your age, your activity, do you exercise

a lot or a little or not at all, your muscle mass and

your health.

Protein is so important for your body that some

study’s show that we should get around 30 grams

of per meal, so 3 meals a day would be 90 grams.

Of course there are study’s that show that we

should eat much less protein like only about 15

grams per meal. I personally don’t agree with this

based on my own experience I found the 30 grams

of protein per meal to give me more energy. Also

friends of mine who have taken whey protein

supplements have told me they have more energy

after taking one scoop of whey per day which is

about 25 grams of protein approx.

Protein is so important because without it we

would die ! As I said before they are the main

building blocks of our body !

Proteins are made up of molecules called amino

acids, some we get from our diet, which are

essential amino acids and needed in the right

ratios and others are produced by our body.

What is the best protein

Well, this depends if you are a vegan, a vegetarian,

or as some people jokingly call themselves

meatatarians or meat eaters.

People who like to eat meat will get a lot of protein

from animal protein.

Animal protein is a complete protein.

Plant protein can also be a complete protein if

combined in the right way.

Animal proteins like meat, fish, poultry, eggs

and dairy are similar to the protein in our body.

These are complete proteins because they

contain all the basic amino acids our body needs

to function properly.

Are you getting enough daily protein

You have to make a list of how much protein you

are eating everyday otherwise how will you know

if you are getting enough.

Ok lets take a simple breakfast

– 2 eggs@ 6 grams of protein            – 12 grams

now cooked eggs are absorbed

by 90 % approx. raw eggs by 50 %

so the protein grams are approx.

– 2 slices of toast @ approx. 100

grams of wheat bread                       -8-11 grams

– 2 slices of white bread toasted      – 2.2 grams approx.

– 2 slices of bacon – 6 grams

– 1 cup of hash browns potatoes     – 3.8 grams

– 1 tablespoon of butter                    – 0.1 gram

approx.

– 1 cup of coffee with cream and

sugar                                                  – 1.2 grams

approx.

– 3/4 cup of low fat Greek yogurt     – 17 grams

                                       Total              44.3 gr.approx.

This gives you some idea of how much

protein you can eat at an average meal.

You can do this with any meal you are

thinking of eating or have eaten. It will

give you a guideline to follow. you can

google any food to figure out how much

protein you will need every day.


So, that is just breakfast, you can see if you add a

3/4 cup of plain Greek yogurt you get 16 to 18

grams of protein. Some yogurt has as little as 6

grams of protein but much more fat, your choice.

Personally, I prefer the plain low fat or no fat

yogurt made with skim milk.


Now, if you want some fruit with your yogurt for

fibre you can chop up an apple and a banana.

protein in 1 regular apple                     – 0.3 grams

protein in 1 regular banana                  – 1.1 grams

Now not everyone likes to eat bacon and eggs

and apples and bananas with yogurt but you can

see how much protein is in a simple meal.


Now if you are a person who exercises a lot you

will need much more protein than what I just

described.


Remember if you are only getting say 50 to 60

grams of protein a day this is only for the daily

maintenance of your body. If you want your hair

and muscles etc. to be nourished you will need

more protein.

Start today start to read the labels on your food

how much protein you are getting and sugar and

fat etc. and you will be surprised but educated.


In conclusion

Remember to get your daily protein and you will

feel better and have more energy !

As I have mentioned in a previous post you can

go to a natureopath and have yourself tested with

a vega machine. This machine will tell you which

foods you digest better than others including

proteins. You can have a blood test which will tell

you the same thing but it will cost twice as much.


As always see your family doctor before trying

anything I have mentioned in this post.


Also, you can e-mail me for any questions you

might have I would be happy to answer them.