Protein, Protein, Protein: Why it’s Fundamental

Protein is one of the most important macronutrients. Whether you’re a frequent gym goer or not, your body needs protein. It’s vital for bodily functions and overall performance.

This post will cover what protein is, why it’s important, examples of protein-rich sources and more. 

Put simply, protein is a molecule. Its basic structure is a chain of amino acids which are organic compounds. There are a total of 20 amino acids that can be split into two categories — essential and non-essential.

Our bodies cannot produce essential amino acids. We must get them from external sources such as food and supplements. Non-essential amino acids are produced in our bodies and do not need to come from our diet.

Protein is imperative for a number of reasons. The main one being that it is the infrastructure for muscle growth. It also plays a role in the following:

• Repairs cells and generates new ones

• Aids recovery after workouts

• Reduces muscle loss

• Produces enzymes 

• Regulates hormones 

Why do we Need it While Working Out?

According to the Cleveland Clinic, our bodies store glucose (sugar and carbohydrates) in our muscles as glycogen. As the biggest reserve of calories accessible, it fuels our workouts. We deplete the amount stored in our muscles while exercising.

We are also creating small tears in our muscles. It’s important to keep in mind that amino acids help rebuild and retain muscle tissue. This is why you’ve always heard to eat protein after a workout. 

It is most beneficial to consume both carbs and protein to restore glycogen levels and aid in protein synthesis. Aim to consume protein and carbs immediately after (30 - 45 minutes). Eat simple carbs and something that is easy to digest.

Where Can we Get Protein?

Protein is very satiating and keeps you fuller longer. Try to consume at least 25-30g of protein for breakfast. This will set the tone for your day. 

An easy way to make sure you’re eating enough protein is to prioritize it at every meal and snack. 

Examples of protein-rich foods:

• Meat & poultry 

• Seafood 

• Beans & legumes 

• Nuts & seeds 

• Eggs 

• Greek Yogurt 

• Cottage Cheese

• Milk

Takeaways

Keep an eye out for the next nutrition-based article where we’ll deep dive into how to calculate your daily protein goal.

For now, start to think about your current diet.

Pinpoint meals or instances where you can incorporate more sources of protein. Do you need to make it more of a priority? Could you add protein to each snack? Do you need a supplement?

Make additions and watch the changes unfold. You may notice you have more energy, are feeling fuller longer or maybe your body composition is improving. Protein contains power.

It can enhance not only your workouts and physical appearance, but most importantly, your wellbeing.