Protein - the critical macro!

The macronutrient up next, protein! What is a protein? Like carbs, it’s made up of carbon and hydrogen molecules but contains nitrogen as part of their amino group. In the most basic explanation, proteins are groups/chains of amino acids.

There are 11 nonessential amino acids, meaning the body can break down existing amino acids and put them together to make others. There are nine essential amino acids that the body cannot produce by itself and need to be ingested from the diet.

Proteins are the primary component of tissues such as skin, hair, and muscle. They also comprise our non-steroid hormones, enzymes, precursors to essential neurotransmitters (chemical messengers), and immune molecules. As you can see, dietary protein is necessary!

What types of protein are available to eat? Let’s start with complete proteins. A complete protein contains high levels of all the essential amino acids. Examples include:

·       animal proteins such as beef, eggs, chicken, fish, turkey, bison, and dairy

·       soy-based foods such as tofu and tempeh

·       quinoa and hemp

Incomplete proteins do not contain all the essential amino acids in high amounts. Examples include legumes, beans, rice, and nuts.

Don’t get hung up on the types of proteins. Just focus on incorporating various proteins into your diet throughout the day. Keep in mind that for animal protein, ideally, buy organic and grass-fed – which contains more anti-inflammatory omegas than grain-fed animals.

The next big question is how much protein should I eat daily? That’s a hot topic. To prevent protein deficiency, a sedentary adult should consume 0.8 grams of protein per kg of weight. During high-intensity training, the requirement might be increased to 1.4-2 grams of protein per kg of weight. How much protein you eat should be based on your individual needs and activity level.

What does a portion size of a protein look like? Visually, one serving of protein is about the size of the palm of your hand, between 20-30gm. Women should get one portion per meal and men two portions per meal. Aim to include this portion of protein with each meal, and you should reach your daily goal!

Below is a list of good sources of protein, serving size, and protein content:

Fun fact, protein is digested more slowly than carbohydrates and helps increase satisfaction. Remember my trick – eat a protein, healthy fat, and carb in the form of veggie with every meal! 

Till next time!

In health and happiness,

Jen