Fitness enthusiasts and dieters alike hale protein as king. But what is all the fuss about? Let’s add some muscle to our general knowledge, as we understand the power of protein.
Protein is found throughout the human body – in muscles, bone, skin, hair, and nearly every body part or tissue. This is because we need protein for not only muscle and tissue growth but also for muscle and tissue maintenance. Proteins also make up hormones and enzymes in the body which provide physical structure and function of the body’s tissues and organs, they help with immunity, and nutrient transfer to name a few.
Protein accounts for about 20% of your body, and yet surprisingly, our bodies don’t store protein, making it essential that protein forms part of our daily diet. However, not all proteins were created equal and the little amino acids that form different proteins can cause allergies. A lot of people are allergic to gluten for example, which is a protein in wheat and grains. Luckily protein can be found in a host of animal products and plants. The protein foods group includes:
- Seafood
- Meat and poultry
- Egg
- Legumes, like beans, lentils, and pea
- Soy product
- Nuts and seed
- Dairy products, such as cheese, milk, and whey
When choosing what protein groups to include in your daily diet It is also important to consider the protein "package"— the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. When considering your daily protein intake try aim for a protein sources low in saturated fat, processed carbohydrates, rich in vitamins, minerals, and other nutrients.
There is always a good time of the day to eat protein. Studies have shown that eating protein at breakfast can enhance concentration. An increase in daily protein can also act as a weight loss tool. This is because the body uses more calories to metabolize protein, compared to fat or carbs, which results in you feeling fuller for longer. Spreading protein throughout your day will enable you to resist temptations and ultimately to lose weight.
Protein is important to keep you going if you are hitting the gym, playing sports, or lead an active lifestyle, this is because while exercising your muscles tear. Proteins provide your muscles with the amino acids necessary to repair and rebuild these tears in the muscle and repair tissues that have been damaged during training or play. That is why people often consume protein bars and shakes after their workout sessions. Add carbohydrates to your protein intake after working out as this helps your body better absorb protein and results in more muscle mass being made.
DIY Chocolate Protein Shake
This protein packed trio of hemp seeds, nut butter, and chia seeds are the whole foods that makes this recipe a game changer and that will power you through your day.
You will need:
- 1 ripe banana (fresh or frozen)
- 2 tbsp hemp seeds
- 1/4 cup oats
- 2 tbsp peanut butter (or seed butter of choice)
- 1 tbsp chia seeds
- 1 – 2 tbsp cocoa powder (to taste)
- 1 ½ – 2 cups milk
- 1 – 2 pitted dates or maple syrup (optional)
Method:
- Add banana, hemp seeds, oats, peanut butter, chia seeds, cocoa powder, and milk to your blender and blend on high.
- Taste and adjust flavour as needed, adding more cocoa powder for more of a chocolate nut butter for creaminess or saltiness, milk to thin, or dates or maple syrup to sweeten.
Delicious Vegan Peanut Stir Fry
This high protein stir fry is healthy comfort food at its best.
You will need:
- 6 heaped tablespoons peanut butter (unsweetened, unsalted)
- 1 tbsp apple cider vinegar
- 1 tbsp sriracha
- 3 cloves garlic, pressed
- 4 tbsp soy sauce (sodium reduced)
- 2 tbsp ground fresh ginger
- 1/4 - 1/2 cup warm water
- 1 tbsp maple syrup
- One head of broccoli
- 3 red/orange/yellow bell pepper
- 1 bundle green onion
- 2 cans white beans, rinsed (or 3 cups cooked)
- 1 cup dry brown rice
- Optional: turmeric powder and black pepper
Method:
- Cook the rice according to the package.
- Cut and add; beans, broccoli, spring onion, and bell pepper to a large pan with 1/2 cup of water and set on medium heat to steam (with a lid) and let steam for about 15 minutes.
- Prepare the peanut butter stir fry sauce; Add peanut butter, apple cider vinegar, sriracha, ginger, soy sauce, garlic, and warm water to a bowl and stir. Add more water if desired.
- Coat the veggies with the peanut sauce and serve over rice. Enjoy!
Young and old can both benefit from having a well packaged protein in our daily diets. Providing our bodies with the amino acids they need to restore and rebuild tired muscles and tissues while promoting our overall health and wellness.
Date Published: 14 January 2022
