The Power of Protein
by Lex Luger

What's all the buzz about protein? Is it really that important? Let's take a look at the true and the false of this food group.

The name protein comes from the Greek word “prota”, meaning “of primary importance,” and sure enough, it was rightly named. Protein is an important component in every cell in the body.

Hair and nails are made mostly of protein, and our bodies use protein to build and repair tissues and to make enzymes, hormones and other body chemicals. Protein is also an important building block of bones, muscles, cartilage, skin and blood.

Along with fats and carbohydrates, proteins are“macronutrients,” meaning that the body needs large amounts of them. (Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.”) However, unlike fats and carbohydrates, the body does not store protein, and therefore has no reservoir to draw from when it needs a new supply.

Protein is oil for our body’s engine, and we must continually top it off during the day in fairly equal increments. This “un-gunks” the metabolism and starts our engines roaring. Add a little circuit training, and the engine will really roar! You’ll be hungry all the time, leaner than ever, and eating more than ever. This will pull the body out of the starvation mode a lot of dieters are in.

So, should we just eat protein all day long? No. I recommend a balanced diet that includes the right kind of protein and the right kind of carbohydrates. It’s all about balance. We’ll talk more about good and bad carbs in the next issue, but for now, let’s focus on the fact that we could all benefit from getting more protein from better food sources.

Different Amounts for Different Folks
People get confused about protein, and some base their diets on it almost exclusively. I like to vary the recommended amounts based on who the person is. Are you an athlete that needs muscle mass? Then you’ll need more protein than someone with a more sedentary lifestyle.

In general, I recommend eating at least ½ gram of protein per pound of body weight. I actually prefer ¾ gram per day. The total amount of protein needed per day should be divided by five, and distributed evenly throughout the day.

Protein Sources
There are many wonderful ways to include protein in your eating plan—and you don’t have to cook a meal every time!

Here’s what I eat:
In the morning I eat egg whites. They’re the purest protein we can have. Later, I drink a shake made with whey protein. There are no carbs in whey protein, and I can take it in Tupperware to mix with oatmeal or frozen berries.

During the day, I eat lean proteins: salmon, tuna, chicken, turkey. Now, you can even get meats in foil pouches which don’t need refrigeration. And white fish like Tilapia and Orange Roughy are very affordable.

Watch the Fat!
Use Pam® and good seasonings instead of butters and other fattening oils. Every meal, and even every snack, should have balance—both protein and carbs. Always watch your fats!

Steak is also good unless you have cholesterol issues. Sirloin and round are good steak choices, even though they’re less expensive. Filet has the most fat, so it’s very yummy, but it’s not the best choice for cholesterol watchers.

As for dairy, go for the Lite yogurts or low fat ones. And eat 2% cottage cheese instead of whole curd. It’s all delicious, and you won’t miss the fats. It’s all about making smarter choices.

Sometimes we can get our protein from nuts such as cashews, almonds, etc. They have a higher fat content, but they’re the good fats. Omega 3 fats have an anti-inflammatory effect on joints, and they stimulate metabolism. You can get Omega 3’s through Flaxseed Oil or through fish like salmon.

Add the Exercise!
It’s not enough to just eat good protein, however. I recommend that you also get some form of resistance training or circuit training—even twenty minutes a day. Protein is best utilized if you add exercise to tone the muscle tissue. This will help prevent osteoporosis, which women are prone to get.

A little weight training will not build muscle women, as many fear, but will ensure a higher lean body mass and will prevent or slow osteoporosis. The exercise doesn’t have to be with weights or machines either. It can be with stretchy bands, which you can get at sporting goods stores or online. I recommend doing resistance training a minimum of 2-3 times per week, not every day. We have to give our bodies a day or two for recovery and repair.

Remember, protein is “of prime importance” and its intake should be an intentional, plentiful part of a healthy, active lifestyle.

Hey, next time we’ll talk about carbs—which ones are good and which are “bad.” We’ll also talk about what time of day we should consume most of our carbs. So stay tuned!