Power Up With Protein

"He who takes medicine and neglects diet wastes the skills of the physician"

-Chinese Proverb

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Protein is a HUGE fad among gyms. Many exercisers are stocking up on protein not really knowing why. It is important to know what protein does for the body and where it comes from.

What is Protein??

Protein is the primary component of numerous body tissues, especially muscle tissues. Protein helps muscle development, strength and athletic performance. Protein helps the development of hair, nails and skin.

Function of Protein??

Protein can help build-up, keep up and replace tissues in your body. Muscles, organs and some hormones are made up mostly of protein. Protein also helps make antibodies and hemoglobin, which is responsible for delivering oxygen to your blood cells.

What Protein is made of??

Protein is made up of sequencing of amino acids. There are 20 different amino acids and the body is able to produce 14 of these. The remaining 6 amino acids must come from the food we eat, which is where protein comes in!

Foods High in Protein??

Eggs, milk, meats, apricots, bananas, cherries, dates, figs, nuts, beans and grapes

What are complete Proteins?

Complete Proteins are ones that supply enough amino acids

Beef-lean, grass-fed beef or bison are the healthiest, provides zinc/iron/vitamin B12

Poultry-white, skinless, chicken breast is the best option

Fish-typically low in fat, salmon has more fat but is rich in omega-3

Yogurt/Milk/Cheese-contain valuable calcium and can help with weight loss

Eggs-very high source of protein but also high levels of cholesterol

What are incomplete Proteins?

Incomplete proteins do not supply all the essential amino acids

Grains-wheat, rice, oats, barley, bulgar, cornmeal, pasta

Legumes-kidney beans, black beans, pinto beans, navy beans garbanzo beans, dried peas, lentils

Nuts/Seeds-sunflower seeds, sesame seeds, pumpkin seeds, almonds, cashews, hazelnuts, pecans, walnuts

Fruits/Vegetables-bananas, apricots, avocados, mushrooms, cherries, figs

How much Protein is needed?

The Institute of Medicine and National Academy of Science has suggested that protein should consist of 10-35% of our daily calorie intake, and men need more than women.

What is a high Protein diet??

A high protein diet is typically consistent with a low-carb diet, both of which can be extremely dangerous. Although protein should be included in every healthy lifestyle, too much protein can cause your diet to be out of balance and can have harmful effects on your body.

Megan