Why is PROTEIN Important?

Jun 17, 2016
5 min read

The absolute BIGGEST game changer in my daily lifestyle has been due to my education on PROTEIN. When you don't know much about nutrition, looking at the percentages and grams per serving on the back of anything can seem daunting. What does it all mean? Why can't it just say "good source of fiber"- oh yeah because SOMETIMES it will say "good source of fiber" and then actually only meet about 5% of your daily needs. So it is important for YOU to know what YOU need and I'm all about keeping it simple. I mean we aren't born with a handbook and we sure do have more access to different food options in today's world but you shouldn't have to sit down and solve a math and chemistry problem before fueling your body. So today's lesson is on PROTEIN, why it is ESSENTIAL to a healthy lifestyle and how it can transform your body!

Protein is a MACRONUTRIENT

A MACRONUTRIENT is a "substance required in relatively large amounts to maintain a healthy diet." For humans, our three main macronutrients include PROTEIN, CARBOHYDRATES, and FAT (yes you heard me!). Bottom line: you need protein, carbohydrates, and fat every day. I plan on doing some future blog posts on carbohydrates and fat since they get a bad rep in the FAD health world but these two go hand in hand with protein in creating a truly powerful trio inside of your body. Back to PROTEIN! Protein is found in every cell in your body and daily your body needs proteins in food to repair cells and create new ones. We're talking the cells in your organs, the cells in your blood, the cells that make your nails, hair, and skin look healthier, the cells in your muscles- every cell in your entire body! Proteins break down into a string of biological compounds known as amino acids. Amino acids help our body to use protein efficiently as well as break down our food in digestion.

Protein doesn't always mean MEAT

When thinking protein you may think about animal protein sources like meat, eggs, or milk but it is important to remember plant protein sources like nuts, soy, beans, and some grains (like quinoa!). Research shows that it is possible to obtain all the necessary protein your body needs without consuming animal products. While I do not live a vegan or vegetarian lifestyle- I am in full support of anyone who does! If you are against consuming animal products but you worry that your diet is lacking an appropriate amount of daily protein, I invite you to incorporate more almonds, soy, and quinoa into your daily meals as a start. Another useful way to incorporate protein into your diet is through protein powders- and YES they make vegan/vegetarian protein powders like hemp protein for example. I add a scoop OR two of protein powder to smoothies and occaisionally my morning coffee! My go to protein powder is Muscle Milk Cytosport Chocolate 100% Whey- it contains 27g of protein per scoop, low fat AND gluten free, and tastes AMAZING. I usually buy mine at Costco but if you aren't a Costco member you can get a good deal on Amazon HERE . I am an Amazon Affiliate so I will make a percentage off your final total but it won't affect your costs in ANY WAY! Plus, I am using all of my blog earnings to further fund and develop Happier Healthier Singer- so it is a win-win for both of us :)

How much protein is ENOUGH?

So how much protein does your body need? Well, that depends on your lifestyle! Protein is incredibly important in aiding development and growth in children, teens, and pregnant women but a high protein lifestyle is beneficial AND necessary for active adults as well. If you work out (which EVERYONE should since it is incredibly beneficial to longevity and happiness) you NEED extra protein to repair your muscles. When you work out- especially forms of strength training- you are working your muscles and breaking down tissues. Your body then uses proteins to rebuild tissues and as a result you gain muscle strength and mass. I used to think that 27g of protein in a single protein bar was excessive- PLUS I didn't want to get "bulky". I couldn't have been farther from correct! While there are sources of protein that are leaner than others, adding protein to your diet isn't going to make you "bulky". Studies disagree on the amount of protein a person should have in their daily lifestyle- some say 10-35% of your daily calories should be from protein. So if you eat 2,000 calories a day (the average recommended amount as seen on MOST nutrition labels) you should be getting between 20 to 70 grams of protein a day- what a significant difference!

I read an awesome article that really explains well on how to calculate how much protein YOUR body needs (break out your calculators!) and you can read it HERE <----- THERE! I agree with his closing statement that you should lean towards more protein in your diet rather than less ESPECIALLY if you are able to incorporate animal AND plant protein sources. I would estimate that I get 60 grams of protein daily and during times of high exercise and physical activity I probably get 100+ grams in day.

So what are the benefits to increasing your protein intake?

Now to the GOOD stuff. What have I noticed since upping my protein intake? Only that I feel fuller longer, I get fewer cravings, AND my body composition changed. I would be lying if I didn't say that the change in the way my body looks is a result of exercise AND a healthy lifestyle but I attribute my ability to FINALLY maintain a healthy weight to protein. Studies show that protein satisfies your body's long term and short term needs better than carbohydrates and fat in part because of its ability to regulate body temperature. Also a high protein diet with a lowered consumption of carbohydrates can help improve metabolism over time. Here is a study with a lot of big fancy words published by the US National Library of Medicine that further explains protein and how it helps to regulate body weight and improve metabolism ------> HERE.

So I'm convinced due to my own personal experiences and results and I hope this post helped to inspire you to increase your protein consumption. I plan on sharing some of my favorite protein packed recipes soon and in the meantime check out my SMOOTHIE LIFE post for two of my favorite protein smoothie recipes. My love-affair with protein began shortly after dating my love Dante who trains and teaches Brazilian Jiu-Jitsu as well as participating (and dominating) in MMA. He was training for a fight about a year ago and he was working out 6 or more hours a day and then he would often consume over 60 grams of protein A MEAL which just astounded me. Not only is he handsome but he is incredibly knowledgeable when it comes to nutrition (and other subjects) and he ABSOLUTELY inspired this post (and me EVERY DAY!). Thanks, my love!

Thank you SO much for reading! What are your favorite ways to incorporate protein into a meal? Tweet me with the hashtag #proteinislife or email me!