Protein is made of amino acids. Some amino acids can be made by your body, however there are 9 amino acids that your body cannot make. Proteins are nutrients your body needs to grow and repair cells for it to work properly. Most people don't consume nearly enough daily protein. Here are the reasons why you should and how correct protein levels can help your body.
Why Your Body Needs Daily Protein
Your body needs protein every day to function at optimal levels. Protein helps the body in numerous ways. It is the building block of bones, muscles, cartilage and skin. Even your hair and nails are comprised of mostly protein. Without it, some have experienced fatigue since your body desperately needs protein to build and repair tissue. Also, low blood pressure can occur when you don't consume enough protein due to red blood cells utilize a protein compound to carry oxygen throughout the body. Others experience digestive issues since half of the daily protein consumed each day goes to enzymes to aid in good digesting and making new cells.
How Protein Helps You Stay Fit
People need to consume protein even when they aren't active, but this is doubly important when you add in daily or weekly exercise. Proper protein levels help speed up recovery after exercise or an injury, reduce muscle loss, aid in building of lean muscle, help maintain a healthy weight and curbs hunger response. Protein keeps you full longer and diminishes the urge to eat.
Protein Rich Foods
There are main protein rich foods including:
- Lean meats - beef, chicken, turkey and pork
- Seafood - shrimp, crab, mussels, scallops, clams, fish
- Nuts and seeds
- Legumes and beans
How to Get Your Protein Needs
Many people find it difficult to consume all their protein through foods, so they turn to a protein supplement from whey or plant-based. Whey protein and pea-based protein contains an enormous range of Essential Amino Acids (EAA’s) and Branched Chain Amino Acids (BCAA’s). Research studies reveal that supplementing with whey protein can aid in increasing your strength gains, muscle mass and help lose body fat.
Here are some of the ways that protein supplements can help you lose weight and aid in total fat loss.
- Suppressing appetite, leading to reduced calorie intake (British Journal of Nutrition. 2014, Oct 28)
- Boosting metabolism, helping you burn more calories
- Helping maintain muscle mass that when losing weight
Other studies in normal weight, over weight and obese individuals suggest Whey protein can improve body composition by decreasing fat and increasing lean muscle mass. (Journal International Society Sports Nutrition, 2015, Sept), (Journal of Nutrition, 2011:Aug14), (Journal of Nutrition, 2015: Sept 7)
Protein with Amino Acids
There are a total of 9 Essential Amino Acids which must come from diet or supplementation since the body cant make them. Of these 9 EAA’s, 3 of them are referred to as Branched Chain Amino Acids (BCAA’s), Leucine, Isoleucine and Valine. Leucine has shown to have the biggest impact on your body’s capacity to build muscle protein. Isoleucine and Valine has shown to be effective at producing energy.
- Building Blocks- Whey provides a complete protein which serves as building blocks for increased muscle growth. Strength training coupled with consumption of high protein foods or whey supplements, has been shown to increase strength gains.
- Hormonal stimulant- Whey increases the release of anabolic hormones that can stimulate muscle growth, such as insulin synthesis.
- Quick absorption- Whey is protein is absorbed and utilized very quickly compared to other types of protein.
How Much Protein to Have
There are a lot of theories on how much protein should be consumed daily and when to take it. It is recommended to ingest 20-25g of Whey Protein post workout as it seems this is the optimal window for your cells to absorb and utilize the protein to establish (MPS). There is evidence that in some situations protein intake timing matters. (J, Int. Society Sports Nutrition. 2018 Feb 27; 15:10).
What matters most is the amount of protein consistently digested over the course of the day. Recent literature reveals to maintain current lean muscle mass you need to consume 0.5-1.0 g/kg/day if indeed you are training frequently and the primary goal is to build muscle. Using the upper limits of protein intake of 2.0 g/kg/day throughout the day would maximize acute anabolic responses (muscle growth) as well as chronic anabolic adaptations.
Remember that this is a model to start from. Everyone is an individual and so will respond differently as there are so many variables. You will nave to find what works best for you.
If you are looking to lose weight, gain muscle mass and strength, make sure you are eating enough protein through the day. Remember that consistency is the key!
LivPur Whey or Plant-Based Protein
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With every serving, you fuel your body with 25 grams of protein and 2 grams of MCT's. This formula will help you build muscle, manage weight, reduce inflammation, and support a healthy immune system and digestive health.
- 25 grams protein, 2 grams MCT's, 2 grams sugar
- Grain-free, soy-free
- Convenient single-serving stick packs
- No artificial colors/flavors
- Helps build and maintain muscles
- Supports weight loss and weight management
- Promotes a healthy metabolism
- Reduces food cravings and helps satiate
- Helps reduce inflammation
- Supports healthy immune function
- Supports digestive healthy