IT’S ESSENTIAL FOR OUR BODIES
There are several reasons why protein plays a major role in the maintenance of our overall health and well-being.
This post will list the benefits, name the best foods for protein and finish with supplements and a few food delivery services that provide protein.
Here are the health benefits:
- Tissue building and repair. Protein is a major component of cells, tissues and organs in the human body. It is necessary for growth and repair of tissues, thus important for physical development, muscle repair and healing of injuries.
- Enzyme function. Enzymes are biological molecules that produce chemical reactions in our bodies. Many of these enzymes are proteins. The enzymes are involved in metabolic processes, such as digestion, energy production and detoxification.
- Hormone production. Hormones, such as insulin and growth hormone, are proteins. They regulate metabolism, growth and immune function.
- Immune system support. Antibodies, which are proteins, are essential to defend our bodies against infections and diseases.
- Transportation. Proteins help to transport molecules throughout our bodies. These include oxygen (hemoglobin), cholesterol (lipoproteins) and nutrients (albumin).
- Energy source. Fats and carbohydrates are our main energy sources, but when these reserves are depleted, protein can be used as an energy source (though this is not ideal).
- Maintaining fluid balance. Proteins can regulate the movement of water between the blood and tissues.
- pH balance. Proteins can act as buffers to our body’s pH balance, which is critical for proper cellular function.
- Satiety and weight management. When we eat protein-rich foods, we feel fuller for longer, which can keep us from overeating.
- Bone health. Collagen, a protein, contributes to the strength and structure of bones. Collagen helps to maintain the health and flexibility of our bones, joints and ligaments.
- Skin and hair health. Proteins help maintain the health and appearance of our skin, hair and nails.
The Mayo Clinic Health System tells us that we need about 47 grams of protein daily if we weigh 130 pounds, 54 grams if we weigh 150, 61 grams if we weigh 170. We can multiply our weight in pounds by .36 to get our Recommended Dietary Allowance. I need a fraction over 65 grams daily.
Healthline lists the following as the top 13 lean protein foods:
- White-fleshed fish
- Plain Greek yogurt
- Beans, peas and lentils
- Skinless white meat poultry
- Low fat cottage cheese
- Tofu
- Lean beef
- Powdered peanut butter
- Low-fat milk
- Pork loin
- Frozen shrimp
- Egg whites
- Bison
PROTEIN SUPPLEMENTS
Protein powder is available in several different forms – whey concentrate, whey isolate, casein, egg white, pea, soy and hemp.
Amazon has a full range of protein powder and I will show products that represent all of the above. As an Amazon associate, I may earn from purchases made from my Amazon links. This has no effect on the pricing. With each link, there are images, full descriptions, price information, reviews and suggestions for other similar items.
Whey concentrate protein powder
Protein supplements also come in tablet form. See below (from Amazon).
DELIVERY SERVICES
FINAL THOUGHTS
It’s important to consume an adequate amount of protein to meet the needs of our bodies. A balanced diet that includes a variety of protein sources, such as lean meat, poultry, fish, dairy products, beans, legumes and nuts can help us to ensure that we get the necessary amino acids to support our body’s functions.
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
By all means, let’s pay attention to our nutrition!
