Protein Power: Eat protein to maintain and build muscle

Ok so since yesterday’s article was so lengthy we’re going to keep it short and sweet today with something we should all be familiar with: protein. We all know that eating protein (like the grass-fed meat and eggs from yesterday) is essential to any healthy eating program. Protein is a macronutrient (carbohydrates and fat are the others), with 4 calories per gram. It is comprised of amino acids. There are 22 amino acids (some of them essential and some of them non-essential). Proteins are great because they build and repair tissues; in addition to making enzymes and hormones. They are the building blocks for:

  • bones
  • muscles
  • cartilage
  • skin
  • blood

  This is why protein is so essential to a healthy eating program, because it helps to maintain muscle tissue. We need to consume protein because the body does not store it, so there’s no backup supply when your body needs more. There are complete proteins (eggs, meat, and fish) and incomplete proteins (which nuts like almonds make a healthy choice). A great thing about protein is that it helps diets because it provides satiety (fullness). Recommended amounts of protein would be at least 0.5 grams per body of lean mass (more depending on your activity level). A good estimate example for someone like my daughter Brittany, who is fairly active and has a lean mass of 105 would be 84 grams per day (105 x 0.8). Following the guidelines, you would consume 320 to 440 calories from protein sources. Proteins are tasty and fulfilling, and there is no reason not to eat them (your body NEEDS them).

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