PROTEIN INTAKE 101

Origins of Protein - from the Greek Proteios, meaning “first place” or “primary” 

What Is Protein?

Protein makes up the bones, muscles, cartilage, skin, blood, hormones, enzymes and all tissues of the body. The structure of protein is made up of smaller units called amino acids which are attached to one another by peptide bonds, forming a long chain. You can think of a protein as a string of beads where each bead is an amino acid. (photo credit: Khan Academy)

What are Amino Acids?

Amino acids are the basis of all life processes and are essential for every metabolic process. They are responsible for transportation and storage of all nutrients such as water, fats, carbohydrates, proteins, vitamins and minerals. Without amino acids, the body can lead to metabolic disturbances which may be the cause of a majority of diseases such as obesity, high cholesterol levels, diabetes, insomnia, erectile dysfunction and arthritis.

When to have Protein?

Like its roots meaning “first one,” the most important time to ingest protein is first thing in the morning. Studies have shown that the:

• First 30g of Protein is dedicated to the Detoxification System

• Second 30g of Protein is dedicated to the Immune System

That is a minimum of 60g of high quality protein that needs to be ingested to ensure proper detoxification and a strong working immune system. The rest of the day is highly individualized based on the goals of the individual. There are athletes looking for performance, stay at home moms looking to have more energy, there are desk workers who sit in front of a screen for 8+ hours a day, personal trainers who have clients back to back and in each of these cases frequency and quantity will vary. I suggest consult with a Metabolic Analytics Practitioner who can correlate body fat pinches to your specific nutritional needs.

What types of Protein?

The most important thing to consider is to choose the highest quality protein such as grass fed or organic sources. Studies have shown that quality of the protein source is more important than the amount consumed. Never settle on quality for quantity because at the end of the day it is not how much you can digest, but how much you can absorb from the foods you eat.

Here is a list of animal proteins to consider:

• Steak

• Bison

• Buffalo

• Chicken

• Pork

• Eggs

• Salmon

• Shrimp

• Shellfish

• Nuts

• Seeds

• Beans

Takeaways:

Ensuring that you have enough protein in your day is imperative for all humans. Whether your goal is to lose body fat, gain muscle, increase energy, or to improve overall health protein is an essential macronutrient for optimal performance in your life. Be sure to choose the highest quality source of protein and don’t sacrifice quality for quantity.

Steven Nickel provides a Tailor-Made Fitness Experience for the individual who wants to acquire high quality results. Providing Exclusive Personal Training, Made to Measure Coaching and Ready to Train Collections. To learn more Inquire Here or write to steven@stevennickel.com

References

https://www.khanacademy.org/test-prep/mcat/biomolecules/amino-acids-and-proteins1/a/chemistry-of-amino-acids-and-protein-structure

http://www.aminoacid-studies.com/

Metabolic Analytics - Module 1 - Toronto