Do You Know Enough About Protein?

Protein is an important part of our diets. I have simplified the facts on protein and what you need to know to make sure you are in protein balance.

Why do you need adequate protein?

• Protein is used by every single cell in the body.
• Protein is essential for muscle and tissue growth and repair.
• Protein is used in the formation of enzymes that are needed for digestion.
• Protein is needed for the production of hormones.
• Another very important use of protein is for the production of energy. Carbohydrates are seen as being the main source of energy while protein is an overlooked and underestimated source. Protein gives you long lasting energy.

What are good sources of protein?

• Animal protein provides you with a complete protein. This means that it contains all the essential amino acids (building blocks of protein) that you need to have in your diet.

• Sources are fish, eggs, chicken/turkey, red meat and dairy are all protein foods.

• There are different quality choices of animal protein. I am going to keep it simple for you by highly recommending that you eat locally raised organic meat or if that is not available eat certified organic or free range and antibiotic free meat from the store. Eat only certified organic eggs or farm fresh eggs.

• Certain animal proteins can be difficult to digest for some people. Many people are sensitive to dairy and eggs but chicken and red meat can also cause problems. This is when you need to find out what works for you specifically and how you can strengthen your digestion so that you are less sensitive. Start by getting in tune with your body and listening to what it tells you.

• Plant protein also contains many other nutrients and fibre. Fiber helps to stabilize blood sugar levels and promotes bowel regularity.

• Good sources of plant proteins are beans, lentils, whole grains, nuts and seeds.

• Combining these sources gives you a complete protein. Try to have at least 2 of the plant protein sources per day (they don't have to be in the same meal). This tip makes it simple.

• There are a few plant proteins that are very close to being complete. These are hemp, quinoa and spirulina or chlorella.

How much protein do you need?

This is really going to depend on your body type and your activity level, both physical and mental. But here are a few tips that will ensure you proper protein intake.

• Have one to two servings of animal protein per day. A serving could be 2 eggs, 1 piece of meat or fish (use the palm size as a serving guide) or a 1/2 cup of yogurt.

• If you are vegetarian or vegan it is very important to get 2 servings of plant proteins that are close to complete. Make sure you add spirulina to your diet.

• Have at least one vegetarian meal per day and try to have 2-3 vegetarian days per week. This will provide you with more fibre and a variety of nutrients.

• Have protein with each meal. This is especially important for breakfast because this will stabilize your blood sugar and energy for the day.

Your Assignment:

Take a look at what you get for protein every day. Are you stuck on eating the same foods day after day? Do you eat a lot of animal protein and little plant protein?

Think of where you can make some changes to create balance in your diet and look at where you need to add or remove protein. Too much protein can be hard on your system.