Protein the Beginners Guide
What is Protein?
Protein is one of the most abundant substances in the body. It is made up of smaller units called amino acids, which are referred to as the building blocks of protein. There are two different types of amino acids: essential and nonessential.
Non-essential amino acids: Your body can produce these on its own.
Essential amino acids: There are eight essential amino acids that your body doesn't produce on its own. These amino acids need to be supplied through food.
Protein is classified as either complete or incomplete.
Complete Protein Sources: These foods contain a balanced combination of all essential and nonessential amino acids. Meat, poultry, fish, and eggs are generally considered complete sources of protein.
Incomplete Protein Sources: These are sources of protein that are missing one or more essential amino acids. Incomplete protein sources include legumes, vegetables, nuts, and seeds. By combining different incomplete sources with essential complete sources, you can obtain all of your amino acids.
How Much Protein Do I Need?
If you're an active individual, it's generally recommended that you consume one gram of protein per pound of bodyweight. For example, if you're a 180-pound male, you should be consuming about 180 grams of protein.
|
Food Choice
|
Benefits
|
BV*
|
Tips
|
|
Chicken
|
- Contains
7 grams of protein per ounce
|
79
|
- With
so many recipes for chicken available, it's easy to make this low-fat,
high-protein option taste great
- Season
with spices, salsa, or mustard
|
|
Fish
|
- Great
source of high-quality protein
|
83
|
- With
a variety of tasty options fish is a great protein choice
- Try
to choose leaner varieties such as cod, tilapia, and halibut
|
|
Beef
|
- Supplies
7 grams of protein per ounce
- High
amounts of iron, zinc, and vitamin B12, which is important to
support your immune system
|
83
|
- Choose
the leanest cuts of meat
Be sure to cut off any fatty sections
- Extra-lean
ground beef is easy to use in many quick recipes and a great source of
protein
|
|
Eggs
|
- Very
high biological value
- Choose
eggs that are rich in omega-3 acids, which can benefit your
cardiovascular system
|
88.100
|
- Try
to mostly use egg whites or buy cartons of pre-separated egg whites,
which are low in fat and cholesterol
- Egg-white
omelettes are always a quick and easy high-protein option; just add some
of your favourite vegetables and low-fat cheese for an appetizing meal
|
|
Dairy (e.g., skimmed milk, yogurt, low-fat
cottage cheese, ricotta cheese)
|
- Provides
about 150 milligrams to 350 milligrams of calcium
- Great
source of protein that is 80% casein and 20% whey
|
80
|
- Try
to choose skimmed or 1% whenever possible
|
*Biological Value (BV) refers to the protein's ability to be used by the body. It is a percentage of the protein that your body can actually use. Eggs, which usually have a measurement of 100, are used as a reference point. Whey protein generally has a higher BV than that of eggs.
|
Protein Type
|
Description
|
|
Whey
|
- High
composition of essential amino acids
- Fast-acting
delivery system
- Important
post-workout to maintain muscles
|
|
Casein
|
- Slow-acting
protein
- Naturally
found in dairy products
- Releases
amino acids over a longer period of time
- Digested
and absorbed slowly
- Good
as an evening protein source to prevent muscle breakdown (catabolism)
while you sleep
|
|
Soy
|
- Can
provide immune-system benefits
- Contains
essential amino acids
- Can
help reduce cholesterol levels
- Combines
with incomplete proteins to improve overall nutritional value
- Not
recommended solely to help build muscle
|
There you have it - a brief synopsis on protein and your best protein options. To shape a great body, make sure that you are meeting your daily protein requirements, and getting plenty of rest. In addition to consuming enough protein each day, make sure you are consuming the right amount of protein at the right times. In no time, you'll notice an increase in your strength, and you'll start to look and feel that much better
Click Here to Buy Protein Supplements
|
