We are talking about one of my favorite macronutrients and that is Protein, Protein, Protein!
Protein is the building block of muscle and muscle is the key to weight loss, so in my eyes it is the most important!
Why is Protein Important?
Protein is an important part of a healthy diet. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.
How Much Protein Should You Have?
The RDA (Recommended Daily Allowance) is .8g per KG of body weight.
Unfortunately this is outdated and new research has this number at 1.2 - 1.8 for sedentary adults and as high as 2.7 for athletes!
https://pubmed.ncbi.nlm.nih.gov/16779921/ Article on protein intake
Why do athletes need more?
Athletes need more because they are burning more.
The main belief behind the large quantities of dietary protein consumption in resistance-trained athletes is that it is needed to generate more muscle protein. Athletes may require protein for more than just alleviation of the risk for deficiency, inherent in the dietary guidelines, but also to aid in an elevated level of functioning and possibly adaptation to the exercise stimulus. It does appear, however, that there is a good rationale for recommending to athletes protein intakes that are higher than the RDA. Our consensus opinion is that leucine, and possibly the other branched-chain amino acids, occupy a position of prominence in stimulating muscle protein synthesis; that protein intakes in the range of 1.3-1.8 g · kg(-1) · day(-1) consumed as 3-4 isonitrogenous meals will maximize muscle protein synthesis. These recommendations may also be dependent on training status: experienced athletes would require less, while more protein should be consumed during periods of high frequency/intensity training. Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss.
Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. PMID: 22150425.
What are amino acids? What is an essential amino acid?
Your body needs 20 different amino acids to grow and function properly. Though all 20 of these are important for your health, only nine amino acids are classified as essential: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine
https://www.healthline.com/nutrition/essential-amino-acids#definition
Sources of a complete protein are all animal products such as: fish, beef, chicken, dairy and eggs.
Incomplete proteins can be combined together to form a complete protein:
-Rice & Beans
-Spinach & Sunflower Seeds
-Pita Chips & Humus
Protein Pacing is a concept I use to make sure that I am constantly satiated and get enough protein in my day. The idea is constantly be eating small amounts of protein to maximize the benefits and to curb my craving for sweets.
Resource on Protein Intake: https://examine.com/guides/protein-intake/
Learn More at: www.Redefine-Fitness.com
