What is Protein?

Protein is an essential macronutrient that plays a crucial role in the human body. It is one of the building blocks of life and is necessary for various bodily functions. Here are some key aspects of protein as a food source for the human body:

1. Amino Acids: Proteins are composed of smaller units called amino acids. There are 20 different amino acids, and the body uses them to build and repair tissues, produce enzymes and hormones, and support various physiological processes.

2. Tissue Building: Protein is vital for the growth, repair, and maintenance of tissues in the body. This includes muscles, skin, hair, nails, organs, and more. During periods of growth (e.g., childhood, pregnancy) or recovery (e.g., after exercise or injury), the body requires extra protein.

3. Enzymes: Many enzymes, which are necessary for various biochemical reactions in the body, are made up of proteins. Enzymes help facilitate chemical reactions that are crucial for digestion, metabolism, and other processes.

4. Hormones: Some hormones, like insulin and growth hormone, are proteins. These hormones regulate important functions such as blood sugar levels and growth.

5. Immune Function: Antibodies, which are a part of the immune system and help defend the body against infections and diseases, are made of proteins.

6. Transport: Some proteins act as carriers, transporting essential molecules such as oxygen (hemoglobin in red blood cells) and lipids (lipoproteins) throughout the body.

7. Energy Source: While carbohydrates and fats are the primary sources of energy for the body, in times of insufficient carbohydrate and fat intake, protein can be used as an energy source. However, this is not its primary role, and it's not as efficient as carbohydrates and fats for energy production.

8. Satiety: Protein-rich foods tend to be more filling and can help regulate appetite and reduce overall calorie intake, which can be beneficial for weight management.

9. Dietary Sources: Protein is found in a variety of foods, including meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. The protein content can vary widely among these sources.

How much do I need?

This number varies based on your current body size, weight and honestly health goals. What I am focused on in this blog is how to create the leanest body size and shape that you feel comfortable in. In the body building industry the following patterns are used for weight loss, weight gain and shredding weight. You will need to choose your own path based on your starting point and your goals.

Here I am supposed to say make sure to get advice from your physician regarding health goals and changes in lifestyle, but you know you so my advice is do what feels right, and track your progress. There is no evidence that eating a healthy amount of protein per pound of body weight is unhealthy, unless you have any allergies or sensitivities to the foods on the list, please avoid any foods that make you feel bad or cause an allergic reaction.

Here are your choices for measuring protein into your eating plan, these are daily amounts:

1. 1 gram of protein per pound of bodywieght - Sustain lean body mass. Example 150 lbs = 150 grams protein.

2. 1 gram of protein per pound of bodywieght at your goal body weight. Example: Current 160 lbs. Goal Lose 10 lbs = 1 gram protein per pound of goal (150) = 150 grams of protein.

• If you have more than 10 lbs to lose I suggest creating a layered goal of 10 lbs loss, when the goal is acheived adjust your protein intake to your next goal weight. It would be a huge struggle to go from 200 grams of protein daily to 120 grams and still allow your body to be healthy and strong. Planning in 10 lb increments seems to work well, if you need to plan in 5 lb increments, do you.

Why do I care?

As a likely menopausal female reading this I would say you care because you want to feel and look better and our nutrition is the most important part of that journey. If you were like me we grew up in the age of new sugar cereal, soda pop wars, and the invention of frozen microwaveable foods, now all of those things may be delicious but even the manufacturers cannot tell us that they have health and nutritional value that will keep us aging well.

So we need to come back to healthy fully nutritional foods some people call that clean eating some people use the term keto. This particular blog is specifically about protein from meat so it can look like a carnivore diet but it's just one part of the full nutritional journey based on your body's needs.

Remember we are all different and we need to find the eating plan our nutritional based plan that keeps our bodies feeling healthy so we can continue to do epic shit. As we move into the future nature is going to weaken our muscle structure and our hormone levels, it is a given. To stay feeling our best we will need to eat correctly and move our bodies correctly to enjoy this next part of our lives.

How do I measure the right amount?

Below are estimated amounts of protein for the main types of meat products most of us eat. If you are eating wild game it is likely a bit higher in protein and lower in fats depending on what type of game meat. When purchasing meats as fuel sources I recommend finding the leanest, most organic, locally sourced product you can find, (no lab grown for me, but do what you must).

1. Chicken Breast:

   • Skinless, boneless chicken breast: Approximately 4 ounces (about 113 grams) of cooked chicken breast can provide around 30 grams of protein.

2. Turkey:

   • Skinless, boneless turkey breast: Approximately 4 ounces (about 113 grams) of cooked turkey breast can provide around 30 grams of protein.

3. Beef:

   • Lean ground beef: Approximately 4 ounces (about 113 grams) of cooked, 95% lean ground beef can provide around 30 grams of protein.

4. Pork:

   • Pork tenderloin: Approximately 4 ounces (about 113 grams) of cooked pork tenderloin can provide around 30 grams of protein.

5. Salmon:

   • Salmon fillet: Approximately 4 ounces (about 113 grams) of cooked salmon can provide around 30 grams of protein.

6. Tuna:

   • Canned tuna: Approximately 4 ounces (about 113 grams) of canned tuna (packed in water) can provide around 30 grams of protein.

7. Cod:

   • Cod fillet: Approximately 5-6 ounces (about 142-170 grams) of cooked cod can provide around 30 grams of protein.

8. Shrimp:

   • Large shrimp: Approximately 4 ounces (about 113 grams) of cooked large shrimp can provide around 30 grams of protein.

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