Essential For Weight-loss, Muscle Tone & More 

When it comes to protein, a lot of people consider muscle building the only goal. But the job of protein in our bodies ranges far beyond its post-exercise benefits.
Having balanced dietary protein is significant for maintaining ideal physical health, development, functionality, and growth throughout your life.
In this article, we’re going to reveal all these important facts about protein that you should be familiar with to live a healthy life.
So, without wasting any time, Let’s get into that!

Protein-The Basics

Protein is present all through the body i.e., in bones, muscles, hair, skin, and eventually every single body part or tissue. Protein is produced using 20 or more essential building blocks named amino acids. Since we can’t store amino acids, our body produces them in 2 ways: either by modifying others or from scratch.
Required Protein Intake
Protein consumption recommendations differ based on elements, including weight, age, gender, activity levels, and so on. Besides, the DRI (dietary reference intake) for protein is 0.8g of protein per kilogram (g/kg) of body weight, that’s at least 56g and 46g each day for men and women, respectively.

The Importance of Protein

The significance of protein in the body originates from various elements and has many benefits. But the following protein benefits cannot be neglected, when it comes to our physical health and muscle tone.
Have a look!

Protein Helps in Building Muscle Mass

One of the main jobs of protein is its power to fix, develop, and build muscle mass. Burning fat and greater muscle growth results in a super-fast metabolism, supporting a more prominent calorie burn even while the body is resting.
It is vital to specify that muscle can develop steadily with consistent training and workouts. High protein consumption without any exercise can prompt weight gain as fat mass. So, having a daily workout routine is also essential to take full advantage of any added protein.

Protein Helps in Losing Weight

Since a high-protein diet supports digestion and prompts an automatic decrease in calorie consumption and cravings, many individuals who increase their protein consumption will quite often lose kilos instantly. A study discovered that overweight women who got 30% of their calories from protein lost 5 kgs in just 12 weeks, however, they didn’t purposefully change their eating habits.
It’s obvious that getting in shape is only the start, yet maintaining it is a lot more noteworthy. So, to keep off extra weight, consider having more protein and a consistent training/workout routine.

High-Quality Protein Sources

Alongside consuming sufficient protein, it is essential to accomplish your protein goals by using high-quality products or options.

Meat Options

So rather than picking hot dogs, bacon, or other processed meals, select the following meats and fish options to eliminate undesirable salt, fat, or extra additives.

  • Beef Rib-Eye Steak: 24g per 100g
  • Eggs: 6g per 1 medium egg
  • Chicken Thigh: 24g per 100g
  • Shrimp: 24g per 100g
  • Tuna: 25g per 100g
  • Dairy Options

Dairy and milk products are great sources of calcium and protein.

  • Dairy 2% Milk: 8g per 1 Cup
  • Cottage Cheese: 11g per 100g
  • Greek Yogurt: 10g per 100g

Options for Vegans

Whether being a vegan or just attempting to lessen meat consumption, here are some great plant-based proteins.

  • Lentils: 12g per half-cup cooked
  • Black Beans: 7g per 100g
  • Peanut Butter: 8g per 2 tablespoons
  • Soybeans: 29g per 1 cup cooked
  • Tofu: 8g per 100g

If you’re looking for a detailed diet plan that works well without feeling confined, consider consulting a practising dietitian or sports dietitian to get more clarity.

Top 3 Vegan Protein Powders to Buy (Available on Amazon)

Aloha Organic Protein Powder

  • Protein per serving: 18g
  • Sugar per serving: 5g
  • Serving per container: 15

White Wolf Vegan All-In-One Pea Protein

  • Protein per serving: 23.1g
  • Sugar per serving: 0g
  • Servings per container: 33

SunWarrior Plant-Based Vegan Protein Blend

  • Protein per serving: 17g
  • Sugar per serving: 0g
  • Servings per container: 30

Top 3 Whey Protein Powders to Buy (Available on Amazon)

Optimum Nutrition Gold Standard 100%

  • Protein per serving: 24g
  • Sugar per serving: 2g
  • Servings per container: 74

Rule 1 R1 Whey Blend

  • Protein per serving: 24g
  • Sugar per serving: 2g
  • Servings per container: 68

International Protein Amino Charged Whey Protein Isolate Powder

  • My personal favourite.
  • Protein per serving: 35g
  • Sugar per serving: 0.5g
  • Servings per container: 75

Wrap Up

Protein is fundamental for overall health and key in weight reduction, particularly due to the metabolic and thermic effects it works with.
To amplify protein for weight loss, muscle growth, fat loss, and guarantee everyday necessities, a healthcare expert, like a dietitian or coach can assist in deciding an individual’s protein targets regarding personal requirements and objectives.

Principle Trainer

Posted by
Matt Faataui
March 20th, 2022