Protein Is What ?
Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.
There are three macronutrients: carbohydrates, fats and proteins. Macronutrients provide calories or energy. The body requires large amounts of macronutrients to sustain life. Each gram of protein contains 4 calories. Protein makes up about 15 % of a person's body weight.
Chemically, protein is composed of amino acids, which are organic compounds made of sulfur, oxygen, hydrogen and carbon. Amino acids are the building blocks of proteins, and proteins are the building blocks of muscle mass.
When protein is broken down in the body it helps to fuel muscle mass, which helps metabolism. It also helps the immune system stay strong. It helps you stay full. A lot of research has shown that protein has satiety effects."
For example, two recent studies showed that satiety or feeling full after a meal, improved after consuming a high-protein snack.
Why We Need Protein ?
After water, protein is the main component of cells and is essential to life. Protein is used to build and maintain these parts of our body:
a). Skin, Hair and Nails: These are mainly composed of protein.
b). Haemoglobin: Transports oxygen around the body.
c). Collagen: Provides strength and structure to tissues (e.g. cartilage in joints).
d). Hormones: Acts as your body's chemical messengers.
e). Muscles: Those responsible for movement and the muscles around our organs and our heart.
f). Antibodies: Play a role in your immunity. After the age of 50, unless we act to prevent it, we may lose about 1% of muscle mass each year and with it, muscle strength.
It's important to maintain muscle mass because it's what helps keep us strong and keeps us moving - and that's what helps contribute to living a full and active life. Combining adequate dietary protein spread over the day with resistance exercise training using all the major muscle groups helps maintain muscle mass.
g). Enzymes: Regulate metabolism- they support important chemical reactions that allow you to digest food, generate energy to contract muscles, and regulate insulin production.
How To Get More Protein ?
a). Keep Nuts Handy
b). Greek Yogurt
c). Some Ancient Grains
d). Prep Meat Strips
e). Bean To Anything
f). Eat hard - Boiled Eggs
g). Eat More Snack
h). Eat Peas
I). Go Asian Country
j). Coffee-Flavored Protein
k). Fight Sweets With Healthy Stuff
Yet another birthday at work with cupcakes? Or extra stress have you aching for some sweets? "When I'm craving sweets, I reach for a chocolate 'milkshake' made with chocolate whey protein blended with frozen almond milk cubes. It's delicious, and the protein helps curb my craving for sweets."
L). Make Sweet Treats Better For You
When you have a moment of healthy-eating weakness, are you more likely to give in to the temptation of a salty, buttery bowl of mashed potatoes or a hunky slice of chocolate pie? If you're wondering how to get more protein and fiber into your favorite baked goods like banana bread, muffins, and breakfast cookies is to add pureed or mashed black or white beans or chickpeas. Try adding silken tofu to smoothies and puddings. No one will know your secret!
M). Dip Into Hummus
N). Make DIY Trail Mix
Instead of purchasing a packaged snack pack that likely has tons of additives (looking at you sneaky sugar!). "Get your own favorite mix of nuts, seeds, and all the fun fixings. I like walnuts, almonds, dark chocolate chips and craisins." Or skip the craisins and add unsweetened coconut flakes instead. Nuts provide your daily dose of healthy fats, in addition to protein, and are filling and delicious to boot. (Just watch portions, as the calories add up quickly).
O). Stir In Egg Whites
p). Eat More Whole Grains
Q). Double Up On Fish
R). Use Hemp Hearts
S). Make Meatballs
T). Add Spirulina To Your Smoothies
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@ Jackie San