Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. It assists in synthesizing enzymes and hormones, maintaining fluid balance, and regulating such vital functions as building antibodies against infection, blood clotting, and scar formation. Whether you're running or just hanging out, protein is doing important work like moving your legs, moving your lungs, and protecting you from disease.
The most interesting fact is that protein is not stored. It does its job and leaves your body. Extra protein gets flushed down the toilet.
Too much protein however can be bad for your kidneys. A high protein diet can cause a buildup of toxic ketones. Your kidneys work a lot harder to flush these toxics out. In order for your kidneys to do this it pulls water from your body. This alone can dehydrate your body. That water loss often shows up on the scale as weight loss. Along with losing water, you lose muscle mass and bone calcium.
Some studies suggest that an unbalanced diet with high proteins will cause fat gain. In order to keep the fat down with a high protein diet you need more exercise, to counteract the caloric intake. The more you workout and exercise the more protein your body needs.
You should consume 0.36 grams of protein for every pound of body weight, according to recommended daily allowances (RDA) set by the Food and Nutrition Board. Protein should also make up approximately 15% of your total daily caloric intake, also according to the RDA. In a diet of 1,800 calories a day, for example, about 270 of those calories should come from protein.
However, 2.0 grams/kilogram is used by many sports nutritionists as an upper ceiling of protein intake for athletes, weight trainers in particular. (Divide by 2.2 to get protein in grams/pound body weight/day.) Much less than this is going to be sufficient for moderate or less intense exercise.
If you are taking protein shakes and protein powders, be careful. Protein does not build muscle, but the exercise and weight lifting does. Proteins job is to repair and help build those muscles during and after working out. More protein does not mean more muscle mass.
Good Protein
Fish & Seafood
Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.
White-Meat Poultry
Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
Milk, Cheese Yogurt
Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis and enhance weight loss.
Eggs
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.
Beans
One-half cup of beans contains as much protein as 3 ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.
Soy
Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.
Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.
Protein on the Go
Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.
