Benefits of Protein

What’s protein? Basically the building blocks of a human body. Every cell in the human body contains protein and the basic structure of it is a chain of amino acids.

There are 3 types of amino acids:

– Essential: Cannot be made by the body, and must be supplied by food. Balance over a whole day, doesn’t need to be every meal.

– Non-Essential: Made from the body from essential amino acids or in the normal breakdown of protein.

– Conditional: Needed in times of illness and stress.

What’s the benefits of protein you ask? These are:

– Building and Repairing Tissues: Protein is a vital component of skin, hair, muscles, nails, and bones so helps to repair damage to these tissues, especially after exercise or during injury.

– Digestion help: Protein helps enzymes that help digestion.

– Oxygen Carrying: Red blood cells contain a protein that carries oxygen throughout the body.

– Regulating hormones: Protein is important for hormone regulation, especially during puberty, post-natal or menopause.

– Fighting infection / disease: Protein helps your body to create antibodies to fight off illness and infections.

– Managing blood sugar levels: Protein can slow digestion, which can prevent spikes in blood sugar.

– Brain Function Support: Protein is important for brain health and cognitive functions.

– Bone Health Improvement: Protein is linked to better bone density and lower risk of injury.

– Reduces Cravings: Protein can help reduce cravings and late night snacking.

– Sleep Improvement: Protein helps with recovery.

– Muscle Loss Prevention: Helps to increase metabolic rate so prevents muscle loss when losing weight.

So what types of things are classed as protein and how much should I consume?

Well, consumption amounts depend on the person but the recommended amount is 10-35% of daily calories consumed.

However these are some examples of protein sources:

– White and Red Meat: Chicken, Beef, Turkey, Fish

– Dairy: Low-Fat Greek Yogurts, Low-Fat Cheese, Cottage Cheese

– Whole Grains: Lentils, Quinoa, Chickpeas, Black Beans

– Nuts & Seeds: Almonds, Hazelnuts, Peanut Butter, Sunflower Seeds,

Pumpkin Seeds, Flaxseeds (Be mindful nuts are high in healthy fats

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