Why Protein Matters - and what are your best sources
“Calories from protein affect your brain, your appetite control center, so you are more satiated and satisfied” ~ Mark Hyman
How important is protein to your health?
You hear a lot of talk about macros, about protein and about carbs, but just WHY is protein so important, how much should you consume daily and what are your best sources?
It can be a bit overwhelming with all the chatter out there.....
Ready? Let's go! 👊
First, let's get clear on why Protein is so important, shall we?
Protein is essential for health because it provides the building blocks (amino acids) necessary for the growth, repair, and maintenance of tissues and muscles. Additionally, protein plays a crucial role in producing enzymes and hormones that regulate various bodily functions.
Furthermore, protein aids in weight loss by increasing feelings of fullness and reducing hunger, which can help control calorie intake. Huge BONUS here - it boosts metabolism through the thermic effect of food, meaning the body burns more calories digesting and metabolizing protein compared to fats or carbohydrates.
The big question.... How much?
The recommended daily protein intake varies based on factors like age, sex, and activity level, but a general guideline is 0.8 grams of protein per kilogram (2.2 lbs) of body weight for adults. For example, a person weighing 154 pounds should aim for about 56 grams of protein per day.
However, many believe that 100 grams of protein a day is a solid goal.
Now the FUN part! What are you best sources for PROTEIN?
These are all for 6 oz cooked portion:
1. Chicken Breast (skinless)
The clear winner here not only for protein, but for calories and fat. Make sure to have a variety of recipes (baked, grilled, shredded ROTISSERIE - my fav convenience hack) for this protein golden child!
Protein: 53 grams
Calories: 280
Fat: 6 grams
2. Lean Beef (sirloin)
Protein: 52 grams
Calories: 360
Fat: 14 grams
3. Pork Loin
Protein: 51 grams
Calories: 288
Fat: 10 grams
4. Tuna (yellowfin)
Topping the list for SEAFOOD, Tuna comes in strong as an inexpensive and healthy choice.
Protein: 50 grams
Calories: 220
Fat: 2 grams
5. Turkey Breast
Don't wait for Thanksgiving, this is a winner year round!
Protein: 49 grams
Calories: 276
Fat: 6 grams
SHRIMP CAME IN AT #7!
