Why eat protein foods? Many of us understand; it helps build muscles. Having strong muscles are not only for athletes and body builders. Our heart is a muscle. Postural muscles, (our core) are the deep muscles in your abdomen, pelvis and back.
Proteins are ‘the building blocks of life’. Every cell in the human body contains protein. They are important for repair and maintenance, to maintain fluid balance, to make antibodies, even to transport iron and oxygen to every cell. Hemoglobin is a protein. Oxygen binds to it and is transported through blood.
As we age we lose muscle mass (medically known as sarcopenia). Although important for our muscles, it’s also important for many other areas within our body.
What are proteins?
Proteins are made up of small units called amino acids. The basic structure is a chain of amino acids. There are many different amino acids in protein, but 22 of them are very important to human health.
Of those 22 amino acids, our body can make 13 of them. Our body can’t make the other nine amino acids, but you can get them by eating protein-rich foods. These are called essential amino acids because it’s essential that you get them from the foods you eat.
Protein is a macronutrient. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes. Animal sources, such as meat and milk, are called complete proteins, because it contains all nine of the essential amino acids.
Vegetarians or vegans can pair their foods so that they get complete proteins. Such as, peanut butter on whole-grain bread or red beans and rice.
Can I only get it from food?
Getting protein from food is the optimal choice but because it often takes more time to prepare frequently people will just skip a meal. However, instead of skipping a meal, a bar or protein powder is a better choice.
So, occasionally, you may choose protein powders.
Protein powders are especially helpful for people who want a quick shake for breakfast rather then invest time cooking. That’s how I use them. It’s a very effective way for me to quickly get 20 grams of protein.
I only eat fish – no chicken, no turkey, just fish. I get all my protein from fish and egg whites.
Jack LaLanne
Foods that are mostly protein are chicken, turkey, eggs and different kinds of fish. But, it’s also in beef. The concern with red meat is it also provides significant amounts of saturated fat and cholesterol.
Carbohydrates and healthy fats are also needed to gain muscle. So keep your meals varied.
This is a meatless meal and has about 34 grams of protein.
There are many ways to get it, either food choices or high quality shakes or bars. So, for healthy living do your best to get enough each day. You can look at macronutrients and protein foods here.
