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Protein and its benefits

Protein and its Benefits

Understanding Proteins and the benefits surrounding them

So you probably know that your body needs protein, but why exactly? Proteins are essential for a wide range of things like, balancing your hormones naturally (making you less cranky), helping you to maintain healthy blood pressure, keep blood sugars levels steady, keeping your metabolism system running correctly which in turn aids digestion, prevention of weight gain and the big one you’ve been waiting for is of course, building muscle mass!

So we’ve covered what protein helps us with, but what are proteins? Proteins are often referred to a long chain amino acids, which to simplify, amino acids are the important nutrients that we get from our foods and drink. Amino acids are found in many kinds of foods, but the highest level of amino acids can be found in meat, eggs, dairy products and fish.

Simply not eating enough protein can cause any of the following:

  • A slow metabolism

  • Issues with weight loss

  • Issues with building muscle mass

  • Fatigue and low energy levels

  • Problems concentrating which would hinder learning

  • Mood swings

  • Joint and bone pain

  • Spikes in blood sugar levels which in turn can lead to diabetes

  • Slower rate of wounds healing

  • Weaker immune system

I don’t want to be that guy who bangs on about protein to the extent that that you turn this off and rebel, so hopefully at this point you can see why it is important factor when it comes to fitness.

You’re probably now wondering on which are the best sources of protein, so I have kindly put you together (in no particular order) my top 10 list of foods which will get you on the way to boosting your protein intake:

  • Chicken Breast (31g protein per 100g)

  • Almonds and nuts (5-10g protein per 28g)

  • Eggs (6g protein per one medium egg)

  • Beef (44g protein per 6oz)

  • Cottage Cheese (14g protein per 100g)

  • Turkey breast (48g protein per 6oz – This is one of my absolute favourites)

  • Fish (I have been vague here because I enjoy all fish, but typically you can look to get around 30-35g of protein from a 6oz serving of fish.)

  • Broccoli (This may be vegetable, but one cup of broccoli can give you 3-4g protein

  • Milk (One cup of whole milk contains 8g of protein – if you’ve been good, throw a little cookie in with that!)

  • Greek Yoghurt (I love this stuff and if you can get the non-fat range you’re looking at around 17g of protein per 170g container)

I am certain that majority of the people reading this have probably heard of ‘Protein shakes’ and I was going to include information about them in this post then came to the conclusion there are many varieties and some good information to be offered, so I am going to write separate posts about them which you can access with the below links.

Whey Protein Powder.
Casein Protein Powder.
Pea Protein Powder.
Soy Protein Powder.
Hemp Protein Powder.
Brown Rice Protein Powder.
Vegan Protein Powder Blends.

Now you’ve got some delicious foods to go and eat, you need to know how many grams of protein that your body needs to ingest daily to remain at its healthiest. Every single person reading this, is going to require different levels of protein to best suit their body. I have added a Macro calculator so that it can tell you how much protein (as well as carbs & fats) your body needs. Press here to go to the Marco calculator.

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