Protein: what your muscles crave

Many of us automatically associate large consumptions of protein with body builders, but us regularly-sized muscle folk need to be getting our protein, too. Why, you ask? Well, protein isn't easy for the body to metabolize, which means that your body has to work harder to digest it; thus, protein keeps you feeling full for extended periods of time. Even more so, your muscles are being nourished and their growth is promoted as well. The more muscle you have, the faster your metabolism runs, and this results in your body naturally killing off calories… even when you're doing absolutely nothing. That’s right— you can be sitting on the couch having a movie marathon, and you’re still burning calories.

Key points to take from the above paragraph: protein consumption results in lasting feelings of fullness and fuels muscle growth.

Now that we’ve established the importance of protein, let’s move on to how much you should be consuming. As with any other food, there is no universal amount of protein that we should all be taking in. Each of us needs a different amount based on body weight and workout intensity.

The recommended amount of protein intake per day is typically between .5 and 1 gram per pound of body weight. If you don’t have the most intense workout schedule, you should calculate your body weight against the lower end of the recommended amount (closer to .5). Conversely, if you go harder at the gym, you should shoot towards the higher end (closer to 1). It's a good idea to keep track of how much total protein you're consuming, for there are harms that come with overly excessive protein intake. Amongst the consequences are heart disease, a rise in cholesterol levels, and fat storage. Get your protein fill, but be sure to keep it in check.

Another point to consider is when you’ll be eating (or drinking) your protein. It’s best to space out your daily protein intake and eat it throughout the day as opposed to taking in your entire daily dose at once. This is key since you can only break down so much protein at a given time. Consuming more than 30 grams in a single sitting won't provide any further benefit than taking in 70 grams, and by breaking up your intake, you also help keep your metabolism fired up. It's important to start your consumption with breakfast; since your body hasn't consumed anything during all of those hours of sleep, your protein stores need to be re-nourished. If they aren't, your body may start pulling from your muscle tissue to keep from going into starvation mode. You should aim to continue your protein intake by incorporating it into your lunch, dinner, and in-between snacks.

So, what are some quality sources of protein? I personally stick to lean protein, which includes fish, lean meats, non-fat and low-fat milk, eggs, and yogurt (Greek yogurt is packed with protein!), but there are also plant-based proteins. These include beans, quinoa, lentils, tempeh, and hemp seeds. I must note— not all protein sources are created equal. In order to match up to the quantity of protein found in animal-based sources, the majority of plant-based proteins have to be consumed in larger amounts. Another point to consider is that the carbs that plant-based sources include can make losing weight more of a challenge, but then again, not everyone is looking to lose weight, and Vegans and Vegetarians need their dose as well!

So yes, even us non-body builders need our protein fix... just be careful not to overdue it!

P.S. ~
I'll be back to posting on Tuesday's after today. The rest of the week's posts will be up on Thursday and Saturday, as usual!