Why protein is important?

When I coach my clients on their nutrition, I pay particular attention to the amounts of protein they consume. In fact, adjusting their protein amounts is one of the first changes I make in their diet. Protein (greek proteios - primary) is the foundation of any nutritious meal whether you want to lose fat or gain muscle mass.

What is it?

The proteins you consume are broken down into amino acids, that are in turn used as the building blocks for the proteins in your own body. Those new proteins form your muscle and organ tissues. The whole process is quite energy demanding, and it raises body's basal metabolism.

Why?

Here are the reasons why adequate amounts of protein are necessary:

• Boosts metabolism- your body has to put some effort in breaking down proteins consumed into separate amino acids, thus increasing energy demand.
• Repair tissues - Protein helps replace worn out cells, transports various substances throughout the body, and aids in growth and repair.
• Protein is a building material for your muscles- it's used for muscle cell and tissue growth and repairment.
• Protein plays a major role in detoxification - amino acids participate in Phase II detoxification in the liver. They bind to the toxins for the following excretion from the body.
• Reduces fat gain - Consuming protein can increase levels of the hormone glucagon, and glucagon can help to control body fat. Glucagon is released when blood sugar levels go down.  This causes the liver to break down stored glycogen into glucose for the body.
• The more protein you have, less carbohydrates you can eat- if protein makes up a smaller percentage of total energy, carb intake will be increased, which can lead to persistently high insulin that inhibits fat loss.

How much?

The amount of protein required depends on many factors, like the activity levels, gender, goals. It is suggested to consume 0.8 grams per kilogram (or around 0.36 g per pound) of body mass as a baseline requirement for untrained individuals. For example, 170 lb individual needs around 61g of protein per day. However, this amount is just to stay alive so to speak, or to prevent deficiency. 

For people doing high intensity training, protein needs might go up to about 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass. Our hypothetical 170 lb (77 kg) person would thus need about 109-153 g of protein per day. Those who are looking to gain muscle mass can go as high as 2.0 g/lb of body mass.

Keep in mind, that there's only so much protein we can store at a time. That's why it's important to consume even amounts of protein throughout the day.

Where?

Now here are some of the best sources of protein you can find:

- Chicken breast

- Salmon (ocean caught)
- Eggs

- Rabbit

- Kangaroo
- Shrimp

- Turkey leg or breast

- Beef

- Lamb

- Bizon (Buffalo)

- Cottage Cheese

- Any other game meats (eg. wild boar, moose)

Good Luck!

Val Nefedov