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The Importance of Protein
Health | January 28, 2015
Most of us know that protein helps build and maintain our muscles. That said it’s not necessary for us to eat huge amounts of it while working out at the Zgym. There’s no need to eat one gram per pound of bodyweight or follow some other kind of ‘swole logic’ alchemy. We are Warriors after all, not bodybuilders or power lifters. For most of us, our goals are to shed unwanted fat and build lean, sexy muscles, not look like The Hulk. Just make sure you’re getting a sufficient amount of protein from unprocessed sources such as meat, fish, poultry, nuts, legumes, etc.
So why exactly is protein so important? Here’s a little breakdown of the effects protein has on our bodies, in particular, after working out and why it’s a daily necessity.
All those squats, pushups and kettlebell swings tax our muscles to exhaustion. That’s a good thing. However, this stress causes micro-tears in our muscle fibers. These tears send a signal to our immune system that help is sorely needed (pun intended).
Enter protein or, more specifically, amino acids. When we eat protein, enzymes in our digestive system break it down into amino acids. Amino acids are our body’s basic building blocks for a variety of things. These amino acids not only repair these tiny tears, they reconnect the muscle tissue so that it’s stronger. Amino acids not only help with repairing and building muscles, they aid our immune system among so many other biological functions.
Here’s the real kicker though: our body can only produce 10 of the 20 essential amino acids necessary for our health and our muscles. Unlike fat and carbs, our bodies do not store extra amino acids when not in use. We must get them from foods. That’s why protein is an essential part of our diet. Without it, our body breaks down existing muscle to get the amino acids necessary for proper bodily function.
What’s your main source of protein? Do you mix it up or use supplements?
Here’s a link to one of my favorite protein supplements I use when I don’t have the luxury of real food or when I want to give my body the protein it needs right after my workout: Vita Whey Protein
Private Member |
Francesca, wow !!! The description is pretty intense, I’m a vegetarian n that actually grossed me out, but hey more power to whoever likes that type of eating, it’s just not for me . Have a great day 🙂
Private Member |
santa cruz, ca
Haha, Angela, I used to be a vegetarian, for 5 years. So I get how you feel. 🙂
People in our culture are not used to talking like this. Unless you live on a farm where you raise animals. My very first taste was when I went to Ecuador and stayed with people in the country. I had to learn to keep quiet, be respectful, and definitely ate different parts of animals. 🙂
I’m not saying that I am not opposed to the modern meat industry. And that was why I became veggie a while back. But this is only a part of the whole picture of humankind.
Private Member |
hi Francesca I’m glad you understood, I was worried that I offended you by my remarks! I guess because you used to be a vegetarian you understood my feelings 🙂
Private Member |
santa cruz, ca
Haha. NOOOO. It takes a lot to offend me! I have to bad habit of saying things without realizing I’m being weird or offensive. Yeah, the mainstream public isn’t talking about eating organs and tendons. I totally get it. I am viewing it from a completely different angle now. But I do remember clearly what my feelings were when I was a vegetarian.
I am also lucky because I live in a very alternative and progressive minded town (Santa Cruz, California), where it is VERY EASY to find sustainable and cruiely-free options either directly from local producers or at the many natural foods markets here.
Private Member |
Awesome you’re the Best! !! Have a great afternoon. 🙂
Private Member |
naples, fl, usa
Zuzka. I have been increasing protein intake and seeing results. What is your intake recommendation!?
Private Member |
Zuzka <3 thank you for this post 😉 Please do some vlogs…these days I've been watching some of your old vlogs with Jessie and I absolutely love it..You haven't done one in a while, and I think that it would be a great motivation for all of us 🙂
Private Member |
lake tahoe, nv, usa
I know, we should do something fun for the next vlog 🙂 I miss it too
Private Member |
seattle, washington
This was well written article. I know it’s a complex subject, but protein portions might be the next thing to tackle. The palm sized measurement in a good rule of thumb. But we are more active than most people and need up to 50% more than a inactive adult.
Private Member |
This probably isn’t the best place to post this, I’m just not sure which of zuzkas posts would be most relevant to this question….
Anyway, I always thought we were supposed to take up to 2 active rest days, but the weekly workout schedule has one or two workouts per day. I was always under the impression we had to let our bodies rest to insure proper healing and that if we didn’t we would possibly sabotage our efforts…?
Can anyone explain this and what rules should be followed.?
Private Member |
My main source of protein are chicken, eggs, fish (tuna, salmon), mushrooms, cottage cheese and whey protein isolate.
I try to alternate source of the protein.
Private Member |
santa cruz, ca
Today a well-respected doctor in my area talked about the importance of protein in the diet, on her weekly show “Ask Dr. Dawn”. She is an MD who also specializes in functional and alternative medicine. She thinks the RDA is not high enough, especially for older people. It’s way interesting. Listen here:
http://www.jivamedia.com/askdrdawn/askdrdawn.php
Private Member |
toronto, canada
I use Sun Warrior! Love it, unflavored, no sugar, raw brown rice protein. I’m sure it’s energy intensive to get the protein out of raw rice, but both dairy and soy are a bit rough on my digestion. I only use it a couple times a week, for breakfast in smoothies after I’ve done a morning workout. Otherwise I try to stick to nuts and meat for protein.
Private Member |
Hi Zuzka. Which protein would you recomend to loose weight as I am vegan since many years but gained weight because have been eaten too litlle calories for years and stored 40 % fat in my body now. Bcaa You mentioned but bear in mind that I calculated with my dieteticiat that to loose weigt I should eat 2100 calories a day but I hardly able to eat 1400 a day, this way I am not gaining any more but not loosing, need to have more calories but how? Which protein then? Do U think adding protein can help to loose weight?
Private Member |
lake tahoe, nv, usa
I wonder why does your dietician thinks you should be eating 2100 calories a day. Can you give me a better breakdown so that I can understand it better? What is your bodyweight and how do you keep track of your progress?
Private Member |
Hi Zuzka,
Do you use this protein drink on a daily basis or only as needed (when food isn’t around after a workout)? Or what are you’re recommendations? I sometimes don’t have access to food after a workout and have had a very hard time finding a porting drink that is actually good to consume. I just recently joined your z-gym and I am in love! Love the kettle bell workouts since they are “easy” on my wrists. Thanks so much for all your hard work in putting all these awesome workouts together! I have a ways to go but consistency will get me there. XO