Protein is essential for a healthy body. It helps with growth, maintenance and repair of our cells (including our muscles), it gives us energy and it keeps our stomach satisfied.
Protein itself is actually chains of other molecules called amino acids. There are 22 amino acids in total in the body.
Of the 22, 13 of them are non-essential, meaning our bodies are capable of making these little guys on their own. The other nine are called essential because we need to ingest these aminos through the foods we eat.
When we eat the right foods, these nine amino acids will get reassembled to form the different types of protein our body needs.
So, what foods contain these nine essential amino acids? Proteins like meat, fish, poultry, eggs, milk, cheese, yogurt and soybeans.
Protein is also available in plant sources, such as legumes, nuts, seeds, grain products and even many vegetables have some of the nine amino acids in them. But, these foods are termed “incomplete proteins” because they don’t have all of the nine essential amino acids.
When we eat a varied diet it’s easy-peasy to get those aminos and a full protein in your body.
How do you know if you’re getting enough protein in your diet? Well, let’s review a few things that can kick in if you are deficient in protein (and please keep in mind this is a general list and not to be used to self-diagnose).
First, do you have food cravings? Protein can even out your blood sugar levels, helping to fill you up and keep you satisfied longer.
Second, do you recover slowly from injuries? Protein helps to heal and build new cells, tissue and skin, hence the recommendation of having a high protein food after a heavy workout.
Third, do you suffer from brain fog? This could be your blood sugar levels fluctuating, and as mentioned above, protein helps to stabilize it.
Fourth, do you get sick regularly? This could indicate you have a poor immune system, which is composed of cells that are made from proteins.
Worried about what all that protein might do to your heart and blood vessels? No need. In a study at Johns Hopkins University, they found that a diet in which roughly a quarter of the calories came from lean protein sources actually reduced blood pressure, LDL (bad) cholesterol and triglycerides better than a traditional higher-carb diet.
How much protein should you be eating? Aim for a protein source with every meal and snack. In addition, if you have a hard time falling asleep at night, you might want to snack on some protein before you go to bed.
Because protein helps to balance blood sugar levels, this in turn also helps to balance our cortisol levels (our stress hormone). And too much cortisol before bed makes falling asleep harder.
RECOMMENDED PROTEIN REQUIREMENTS
For women:
• If you’re not very active: multiply your body weight (in kg) by 0.8
• If you’re active or pregnant: multiply your body weight (in kg) by 1.3
• If you’re extremely active & in training: multiply your body weight (in kg) by 1.8
For men:
• If you’re not very active: multiply your body weight (in kg) by 1.0
• If you’re active: multiply your body weight (in kg) by 1.5
• If you’re extremely active & in training: multiply your body weight (in kg) by 2.0
PJ Wren is a local trainer and writer who can be reached at www.thestudio.ca.
