Why Protein is Important

Without adequate amount of protein in our diet, our body can’t function well at all. Our body needs protein for repair and growth of it’s cells and produce important molecules like enzymes, hormones, and neurotransmitters.

 Dietary protein can also help control body fat and free our fatty acids from adipose tissue in order to use them as energy instead of a cushion that hangs around your hips or creates muffin top.

 The basic rule for adequate protein intake for you guys, who are working hard consistently and doing my workouts on a daily basis (you better if you want to get awesome results) is 0.64 to 0.9g of protein per pound of bodyweight. You don’t need any more protein than that. So if you are 140lbs then make sure that you consume between 89.6g to 126.9g of protein through out the day. This is very important. In order to maintain healthy metabolism, strong immune system, energy, and increase satiety, you have to give protein to your body in regular intervals. Eating 3 to 5 times a day would do.

 Eating protein before and after your workouts, is especially important in order to avoid the catabolic state in which your body just basically breaks down the muscles that you’ve been working so hard for. When I say muscles, I don’t mean necessarily big bulky arms. Im talking about the lean, and tight meat on your bones that makes you look so fit, healthy, and athletic. You don’t want all that to turn into jiggle right?

The good news for vegetarians or us flexitarians who like to eat meat, poultry, or fish occasionally, is that both protein from plant and animal sources, promote the same benefits! Good sources of protein include egg whites, milk, soy protein, spirulina, whey protein, quinoa, hemp seeds, poultry, fish, and meat. You can also get complete protein from combining grains and nuts, grains and legumes.

You still have to make sure not to overeat protein, because the extra calories can be converted into fat or sugar in your body. However, the amount of energy required to digest, absorb, transport, and store protein called thermic effect makes protein the best macronutrient for weight management and fat control. Protein can not be as easily converted into fat or sugar as carbohydrates and fat.

Here is to give you an idea of how do the numbers convert into actual food. This list below is an example of the amount of protein you should eat each day if you weigh 140 lbs and stay in the lower range of 0.66g of protein per 1 lb of bodyweight.

 This is what 92.9 grams of protein would look like in food:

• glass of whole milk – 8g protein – 146 cal
• chicken breast – 38.3g protein – 258 cal
• Hemp seeds 2tblsp – 5g protein – 90 cal
• 1 cup cooked quinoa – 8g protein – 220 cal
• 1 scoop (31g) whey protein isolate – 26g protein – 106 cal
• 1 cooked egg white – 3.6g protein – 17 cal
• 1 tblsp spirulina – 4g protein – 20cal

 This menu represents 857 calories in protein intake. If your goal is to stay lean, fit, and healthy, than make sure that the rest of your daily caloric intake consists of veggies, little bit of fruit, and a little bit of healthy fats that include nuts, seeds, avocado, and olive oil.

 How Many Calories SHOULD you Eat?

 140lb individual that wants to lose weight would multiply that number by 10 which is 1400. That is the total amount of caloric intake that will help that person with healthy and gradual weight loss that will be easily sustainable. You can’t just start eating 500 calories per day hoping for super fast weight loss. I mean you can, but that is way too brutal for your body and you can expect yo-yo effect which may result in you becoming more overweight than when you started.

 An individual that wants to maintain bodyweight would multiply their weight in lbs by 12. In this case of 140lbs the person would need to consume 1680 calories per day.

 These numbers also depend on your activity level, but they serve as a great starting point to get you on track. It is up to you to track your progress and adjust your caloric intake according to your own personal needs.

 I hope this post will help you to make the right decisions in your diet. I want to see your progress!!

 Lots of love,

 Z.