All About Protein — Part 2

In part 1 I talked about how much protein you really need, and I gave some examples for good quality protein sources. We all want to eat healthy food, but most of us don’t really know where to start. Reducing packaged food, eating single ingredient food, and increasing our daily intake of lean protein is a great way to start eating more healthily. But you also need to remember that whatever macronutrients you are consuming — i.e. what proteins, carbohydrates, and fats — too much will promote extra body fat. If you are doing regular exercise, especially resistance training, then you may need to consume a little more protein. Depending on your body composition you may need 20-40g protein per meal. If you’re not sure, then you should ask for advice! So what are the benefits of protein? Protein keeps you alive and well! Without it your bones, skin and hair would have no structure. The name “protein” actually means “of prime importance”. 20% of your body is made up of protein. Here are some extra benefits of eating high quality protein:

• help improve muscle mass and muscle recovery
• help you to lose weight faster, while letting you feel fuller
• improve your mood — L-tryptophan, that your body uses in the synthesis of protein, is a precursor to serotonin and dopamine that will keep you happy, positive and calm
• promote neurotransmitter function for a healthy brain, to help you think clearly
• help bone strength and fractures by increasing calcium absorption and helping with bone metabolism
• slow down the aging process, and promote longevity
• help your body synthesize glutathione, which will help you detoxify and also treat the muscle loss due to aging

Keep in mind that protein is just one of many nutrients needed to maintain good health. You should balance your diet with a variety of vegetables and healthy and whole food fat sources, such as nuts, olives, avocados etc.