Protein Packs A Punch!

A well-balanced diet consists of 40-65% carbs, 10-35% protein, and 20-35% healthy fats.

Let’s focus on protein.

Protein helps build and repair your muscles AND is involved in the production of your hormones and enzymes.

Dietary protein is either complete or incomplete. Complete means the food has all essential amino acids the body needs. Incomplete means the food is low or lacking in one or more essential amino acids the body needs. Combining a couple of incomplete proteins can make a meal complete of all the essential amino needs the body needs.

Examples of complete proteins are:

  • Rice and beans
  • Oatmeal with milk
  • 1 whole egg

Examples of incomplete proteins are:

  • Grains
  • Nuts
  • Seeds
  • Oats
  • Legumes

What can influence our need for protein?

  • Exercise - whether you perform strength training or cardiovascular exercise, your body will need to repair the tissues of your body from the stress and strain you put on it. Thus, you must increase your protein take
  • Diets - if you are decreasing your calories from a low-calorie or low-carb diet, then your body may not be receiving enough carbs for energy. Thus, your body will start to convert protein into energy. This is called protein sparing. Thus, your body may need more protein to achieve lean body mass in appropriate proportions
  • Satiety - eating protein can make you feel fuller than eating fats and carbohydrates

Making protein part of your diet is crucial to achieving overall good health. Your protein needs may vary based on your level of activity.

If you are more sedentary, you should focus on less carbs (40%), higher protein levels (30%), and higher healthy fat levels (30%). If you are an athlete or more active, you should focus on getting 65% carbs, 20% protein, and 15% fat because you need more carbs for the energy and you need more protein than fat to help rebuild muscle after performance.

Enjoy the power of protein!


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