As a fitness professional understanding and articulating nutrition as it relates to a client fitness goals is very important. Getting the client to understand that 80% is nutrition and 20% is exercise can be difficult in a lot of ways. Some of the roadblocks are getting clients to get in enough nutrients in daily. So today I want to talk about the importance of proper protein intake.
WHAT IS PROTEIN?
*Any class on nitrogenous organic compounds that consist of large molecules composed of one or more long chain of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, and as enzymes and antibodies.
By definition protein is a very important macro nutrient to all living organism. As far as human beings. We should have a daily intake of 1.2 to 1.7 grams of protein per kg (2.2) of body weight per day. Example a 150 lbs person should be getting in 120-150 grams of protein a day. Especially if you’re exercising regularly. The majority of people I speak to about nutrition are not getting enough protein daily. This is a big problem if you’re putting in the work at the gym and not proving your body enough protein.
Proteins are made up of amino acids, which have specific biochemical functions. Some amino acids can stimulate growth hormone release or muscle protein synthesis. Branched chained amino acids (BCAA) Leucine, Isoleucine and Valine are the BCAA, so named because of their chemical structure. When glycogen stores are low, skeletal muscle can metabolize these amino acids for energy. When using BCAA supplements it helps reduce skeletal muscle damage and muscular fatigue. If you’re looking to preserve muscle mass it’s recommended to get 5-20 grams a day in divided doses.
WHAT HAPPENS WHEN WE DON’T GET ENOUGH PROTEIN?
*Protein deficiency can occur when you’re not getting enough protein to maintain normal body function. Not consuming enough protein can also cause muscle cramping, weakness, and soreness. Your body will take protein from muscle tissue and use it as energy to support other vital body functions when protein is low. A low protein intake is associated with a compromised immune system. Those who are undernourished are more susceptible to infections. Protein is the building block for muscles. Having more muscle mass will increase your metabolic rate and that will cause your body to burn calories more efficiently.
Here is a list of some protein sources
BEEF 3 oz 30 grams protein 8 grams fat
CHICKEN BREAST 3 oz 26 grams protein 3 grams fat
SALMON 3 oz 20 grams of protein 4 grams fat
PORK 3 oz 24 grams protein 4 grams fat
TUNA 3 oz 23 grams protein .5 grams fat
TURKEY 3 oz 25 grams protein .5 grams fat
BEANS 1/2 cup 8 grams protein .5 fat
WHEAT BREAD (1) slice 3 grams protein .8 grams fat
LENTILS 1/2 cup 9 grams protein
ALMONDS 1/4 oz 8 grams protein 18 grams fat
PEANUT BUTTER (ORGANIC) 2 tablespoon 8 grams protein 16 grams fat
EGGS (1) large 6 grams protein 5 grams fat
MILK 8 oz 8 grams protein
YOGURT 8 oz 11 grams protein
These are a few sources of protein. You should be having some protein each meal.