Who knew protein could be the superpower you needed to reach your goals? Many of us know we need protein in our diet, but do you know why?
What is protein?
Protein is everywhere in your body. Literally everywhere! It is in your muscles, bones, hair, skin, and in pretty much every other body part or tissue. It is the foundation for your body.
How does protein work? The protein we get from foods has amino acids, which your body needs to repair itself and make new tissue and muscle. Protein is made up of these little units of amino acids. There are 20 different amino acids, and nine of these are what we call essential amino acids, meaning your body is unable to produce them itself, so we must get them from food.
That building block nickname is no exaggeration. If we don't get enough protein, our bodies actually won't be able to rebuild correctly, and we'll start to lose muscle mass. No one wants to say goodbye to their gains. This is why protein is so important! It is the best way to repair, keep, and grow your muscles. Who doesn't want that? Protein helps improve the micro tears that occur in your muscle fibers when they are strained during exercise. That process of damage and repair is what maintains and grows your muscle mass. Eating a good amount of protein throughout the day helps your body direct the protein where it is needed. The bottom line, protein has some amazing superpowers!
How does protein provide energy?
Protein has little use in providing you energy throughout the day.
However, if we limit our carbohydrate intake, total calories, or exercise for an extended period, our bodies will begin to break down muscle proteins into amino acids for energy.
This is common in people who are attempting to lose body fat.
When you restrict your calorie and carbohydrate intake to lose fat, your body may run out of energy and resort to muscle breakdown.
The body's carbohydrate storage (glucose) can be depleted quickly. When that happens, it will begin to metabolize muscle tissue to maintain a healthy glucose level for energy.
How much protein do you need?
While you may watch your calories, sugar, and salt intake, you should also make sure you are getting enough protein as well! It plays a crucial role in the creation and maintenance of every cell in our bodies. It fuels our cells and powers our bodies to do amazing things!
So, how much protein should I get in my diet? Your protein intake is based on your calorie requirement. It is recommended that protein takes up 10% to 35% of your diet. This percentage gives us such a large range to follow, so it is okay to lean on more protein intake if you are still unsure.
When you eat, protein is just as important as how much you eat.
- Breakfast: Research shows that as we age, we lose as much as 3% to 5% muscle mass per decade after age 30. This is because many of us wait until the end of our day to consume our protein for the day. Experts recommend increasing protein at breakfast to help even out our protein intake. Having high-protein breakfasts can help reduce hunger throughout the day.
- After a Workout: 15 minutes after a workout, eating protein will help rebuild and repair muscles. This is why protein shakes are so popular after a workout because you get that quick processing protein full of amino acids that can help with recovery.
- Before bed: Eating more protein before bed can help supply protein for muscle recovery overnight. It is recommended to eat your beef and bison during dinner because it takes your body longer to process. This means you can sleep peacefully while your body is repairing and recovering due to these slow-processing proteins.
Protein is More Than Just Meat
When you think of protein, many of us think of chicken, beef, or fish. But there can be many advantages to getting quick protein through protein shakes. Protein shakes are an easy way to reach your goals, whether losing weight, gaining weight, or muscle growth.
Whey proteins are quickly absorbed into the body and contain all essential amino acids. Our two protein powders both have a whey protein blend.
Our Happy Charms contains 25g of protein and only 1g of sugar. The macros are amazing, almost as amazing as the taste! It tastes exactly like a bowl full of cereal but healthy. It contains real cereal pieces to match the real cereal taste! Protein-packed shake with an unreal taste!
Meal Replacement shakes have 24g of protein and are full of amazing amino acids! This shake is perfect for recovery! It is a delicious protein that helps you get the proper nutrition you need. Vanilla Icecream Cone Meal Replacement tastes like an ice cream cone, perfect for a hot summer day.
Our protein shakes sweet taste will not only help your sugar cravings but will help you increase your protein intake to help you reach your health goals.
HOW PROTEIN CAN HELP YOU REACH YOUR GOALS:
Building and Maintaining Muscle
Muscle is made up of mostly protein. So it's no surprise if you increase your protein intake, it will help increase muscle growth. No matter what you are doing during the day, your body will lose calories and energy. If you do intense workouts, then you will burn a lot of energy. A high-calorie diet not only makes sure your body is fueled correctly after losing so much energy during intense workouts, but it also helps fuel your body to increase muscle.
Muscle is essential to creating that dream physique most of us are dieting for in the first place. Additionally, a higher lean body mass typically means a higher resting metabolic rate - meaning you can eat more calories and maintain weight.
Reduced Appetite and Decrease Cravings
Protein is the most satiating of all the macros. It helps you feel fuller longer. This is because protein reduces your level of the hunger hormone ghrelin. This hormone is produced in your gut. It is made to tell your brain when to think you are hungry. This is why protein can be great when on a calorie-deficient diet or losing weight because your body will stay full longer.
You know, sometimes you have that late-night sugar craving. Well, eating more meat and fish in your diet can help reduce cravings, especially sugar cravings. In one study, increased protein intake helped reduce cravings by as much as 60%. This can be helpful when losing weight because you can learn how to satisfy your cravings.
Aid in Recovery
Proteins are made up of amino acids that help aid in recovery. When you refuel your body with amino acids through protein after a workout, it gives your muscles the amino acids necessary to repair and rebuild. Repetitive muscle contractions like jumping, running, and other exercises can break down muscle cells and cause damage to the muscles in your arms, legs, and the rest of your body. Taking protein after exercise helps reverse the damage, build muscle, and get you ready for the next tough workout.
Other benefits of proteinProtein is extremely helpful in weight loss.
For one thing, it's very filling.
This implies that, when compared to carbs and fats, it can help you feel fuller for longer. Protein has a greater therogenic effect than carbs and fats. Simply put, your body will burn calories as a result of having to break it down and digest it!
Besides that, your muscle tissue is primarily composed of protein.
Once your body decides to metabolize muscle for energy, it means you're not getting enough protein to keep your muscles nourished and strong.
When we eat carbohydrates, our blood sugar rises to dangerous levels, requiring the body to lower it.
This can make us feel sluggish and increase our cravings for high-carbohydrate foods.
Consuming protein with those carbohydrates slows the release of glucose into the blood.
As a result, blood sugar will not peak as high or fall as low. This helps us maintain a more consistent energy level throughout the day.
Getting enough protein has many other advantages, but one of the most important is its ability to aid in muscle growth and repair.
To maintain our overall health, we must all work out or stay physically active. Exercise causes micro-tears in the muscle fibers that we use.
This may sound counterintuitive, but you must break down your muscles in order to build them up bigger and stronger.
You can repair that damage if you consume enough protein throughout the daily on a daily basis.
If you want to gain muscle, you must consume enough protein to repair these micro-tears.
Overall, proteins are made up of amino acids that are the building blocks for our muscles and are great for recovery. Increasing your protein intake can help with muscle growth, reduce hunger and cravings, and aid recovery. So grab your protein shake and great ready to reach those goals!