What is protein?
Protein….. Now you’ve properly heard this word been said a lot, from personal trainers to the local meat head, but what is protein?
Protein is one of the three main macro-nutritious, and a classed as essential, Meaning that without them its life is not possible.
Protein are made from macromolecules, consisting of organic compounds, that are bound together to create long chains of amino acid residues.
These essential amino acids cannot be synthesized by our bodies, are require us to obtain from out nutrition. Below is the list of the 9 we require from our nutrition:
[Phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine]
Proteins perform a wide range of functions within our body, from catalysing metabolic reactions, DNA replication, our body’s growth, repairing damaged tissues and dealing with the body’s general up keep and even used as an energy source.
In fitness the protein is the main building blocks to our muscle, and when we train we create micro tears in the muscle, which are repaired by the body with the use of our protein, result in a muscle that is stronger bigger than before. Studies have shown that people who train and eat a high protein with low carbs can aid fat loss.
Eating high protein can resulting an increase in metabolic rate which can result in burning body fat!
Good sources of protein are the following:
For Meat Eaters
White meat: such as chicken and turkey breast, aim to get skinless since the skin loaded with saturated fat
Red Meats: lean beef mince or lean cuts steak, aim for less than 5% fat
Eggs: eggs whites have one of the highest bio availability out of food, and yolks are a lot a great sources of protein, but try to aim for a max of 3 yolks a day, since they do have good amount of fat.
White Fish: such as Cod, Pollock and Tilapia, which are great fast absorbing protein and really low in fat
Oil fish: such as salmon, mackerel and sardines. These are great for protein and have lots of healthy omega fast.
Dairy: such as Milk, cheese and yogurts. Dairy foods are a great mix of slow and fast digesting proteins, since it is composed of both whey and casein but aim for the lower fat versions.
Legumes: Green, red, yellow, brown or black, lentils offer over 17 grams of protein per cup.
Soy: such as Tofu, soybeans and edamame are great sources of protein, but for guys try not to eat too much since soy does have estrogen mimic.
Beans: navy beans, black bean and pinto bean are great source of protein with an average of 14 grams of protein per cup.
Nuts: almonds, walnuts and Pistachios are also great source of protein and health fats.
Quinoa: Most whole grains do not contain the amino acid lysine, or contain very little lysine. Quinoa, however, supplies this amino acid along with the other eight essential amino acids in amounts that are balanced well for the needs of humans. Quinoa also has a relatively high amount of protein for a grain at 13.8 percent protein.
Seitan: Although seitan is made from wheat, it is low in carbs and high in protein. A 100g is about 23 grams of protein, which is on par with white and red meat.
There are lots of supplements on the market when it comes to protein, but I’ll make a separate video on this.
So we know why Protein is important and where to get it from, but how much should we be eating? Will for an active person who trains on a regular basis I would recommend 1g-1.5g per pound of body weight, which will help promote muscle growth and strength. This might sound a lot, but protein will be our main source of nutrition with 1 protein = 4 Cals, also the body finds it very difficult to convert protein to fats, so it’ll either be used for growth or as energy.
So know you have a better understanding, is there anything I missed? Feel free to leave comments bellows, and like always for more great videos don’t forget to like and subscribe.