Now days, more than ever, the idea of a healthy diet is enforced. And rightfully so, with obesity rates rising and health problems related to bad diets doubling, North America, specifically, is facing a fast and dangerous epidemic. However, while all the fruits/veggies, daily calcium intakes, carbohydrates and etc are vital to our bodies as nutrients to fuel our system, perhaps one of the most important things our bodies need is protein.
So what is Protein after all? Basically Protein is a nutrient which is vital for the growth of the human body. It is made from a clustered chain of amino acids which are linked together by a peptide bond. When protein is consumed, it is broken down in the stomach by enzymes, thus providing amino acids to the body.
There are several different sources of protein rich foods that can be eaten such as:
- Lentils
- Nuts and Seeds
- Eggs and Dairy
- Beans
- Meats
- Seafoods
and many more...
But the bigger question is, how can we see the affects of a protein rich diet? Well, particularly when we are engaging in physical exercise. Because protein's provide our bodies with enzymes, those very enzymes which which act as catalysts for reactions, they create energy. This energy (reaction) is what is used when we push our bodies to different degrees of pressure. Without protein in the diet, our bodies would simply be inept to deal with everyday reactions to simple body movements. Our daily intake of protein is suppose to be calculated as seen below:
The Food and Nutrition Board provides protein recommendations in two different ways. The first way to calculate your protein needs is by your body weight. You should consume 0.8 g of protein for every kg of your body weight. If you weigh 120 pounds, which is equivalent to 54.4 kg, you should consume approximately 44 g of protein daily. The other way to calculate your protein needs is as a percentage of your calories, which is called the acceptable macronutrient distribution range, or AMDR. Protein should make up 10 to 35 percent of your daily calorie intake. If you consume 2,000 calories a day, you should consume between 50 and 175 g of protein per day.
(http://www.livestrong.com/article/383703-protein-in-the-diet/)
And so, imagine you practice a protein-rich diet for two weeks, filled with complete proteins (animal fats) and incomplete proteins( legumes, vegetables and etc). The effects you can see from this 2 week diet when enduring physical exercise might shock you! You will find that your body has more energy, and once you are done working out (or whatever physical activity you may indulge in) you will find that your body now needs the protein to continue because the muscles broken down during strenuous workouts must be repaired.
Okay so maybe this is not exactly how your body will look after indulging in a protein filled diet, but you will be able to feel this good! The bottom line about protein's is that they increase your energy and therefore, that stored energy, when used during physical exercise, can do wonders for your body. This is especially seen during gym routines, where people often push themselves harder than in other recreational activities, and therefore can use all the stored energy they have. It is however important to understand that an excess amount of proteins can have negative effects on your body. High protein diets may contribute to high cholesterol levels, which can increase your risk of developing cardiovascular disease. In addition, researchers note that,
Protein foods also contain substances purines, which the body breaks down into uric acid. A diet that is too high in protein can lead to high levels of uric acid in the blood. High uric acid levels contribute to the development of kidney stones and a type of arthritis called gout. (http://www.livestrong.com/article/331082-how-much-protein-for-a-normal-diet/)
A good place to learn about protein diets and ways you can incorporate protein in your diet is the internet! Filled with great recipes and innovative ways to maximize your intake of protein, there are many webpages devoted to providing this information. Of course one must exercise caution when obtaining any information (health related or not) from the internet, but one proven source is the Dr. OZ website! Below is a link which leads into the fablous world of Dr.Oz and his views on "Power Protein".
http://www.doctoroz.com/videos/power-protein
And so, the relationship between Protein and a good workout(especially at the gym) should be well defined. Protein is important and vital for our bodies, and obtaining enough is just the least we can do for that living, breathing and truly magical thing we call our bodies!
Stay tuned for the next post!
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