Protein – The Essential Macronutrient

We’re doing a short series on macronutrients. What are they? What is their function? How do you source them?

It would be accurate to say that to achieve your optimal health ad fitness, you need a balance of all three macronutrients: protein, carbohydrates and fats. But if you could only choose one in a life-or-death situation, guess which one you simply could not survive without?

It’s protein.

Protein is the “builder” of the macros. It builds and repairs. So think of skeletal muscle mass, bones, teeth, hair enzymes and more when you think of protein. It’s even involved in making hormones, which are essential for proper function. 

For athletes, protein becomes even more important in the pursuit of getting stronger, building muscle and recovering from hard training sessions. Again, individual requirements vary, but a very general guideline is: 0.7-1 gram of protein per pound of bodyweight. The recommended range for intake is broad and depends on the factors we mentioned above.

Exactly how much protein you should eat is a hotly debated topic, and we won’t get into it in detail here. Individual requirements vary widely and are based on biological factors, non-exercise activity,  exercise and sport activities, and so on. Other influences can be cultural or ethical, and some people have access issues.

Exploring what  works for you on your own or with a nutrition coach is a great way to get the right amount of protein in your diet.

Where’s the Beef?

Sources of protein are broad and more inclusive than you might think. You don’t need to chow down on a 12-oz. steak every day to hit your protein requirement.

Options are:

-Lean cuts of meat such as chicken, bison, pork tenderloin and some deli meats.

-Eggs/egg whites.

– Dairy products such as Greek yogurt and cheese.

– Whey protein and other plant/grain based protein supplements.

-Beans/legumes.

-Certain whole-grain products/bean-based pastas.

-Tofu.

The Macro You Need!

Don’t make the mistake of skipping protein.

While you don’t need to take out a loan to stock your fridge with organic grass-fed meat, you should make it a goal to include some protein with every meal. Source your protein however you like, but make sure you get some!

If you include protein in every meal, you’ll notice an improvement in energy balance and satiety, and possibly an increase in lean body mass.

These are all positive things for your overall health.

Interested in talk to us about your fitness and nutrition goals? Click here to book an appointment with us.

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