Well, the dictionary defines protein as "a class of nitrogenous organic compounds which have large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, etc."
However, in simpler terms, proteins are one of the fundamental dietary components necessary for our growth, generally found in iron-rich foods. Proteins help create enzymes, hormones, and antibodies, meaning that they help our body complete the chemical reactions it needs to function and helps us fight off disease. All that is without mentioning the fact that they act as an energy source for us. Protein foods are, therefore, a crucial part of a healthy diet.
Where Is It Found?
As a component of iron-rich foods, protein food includes the following:
1- Lean meats (This refers to beef, lamb, veal, pork, game, and more)
2- Poultry (This refers to chicken, turkey, duck, and more)
3- Seafood (This means fish, prawns, crab, lobster, and the like)
4- Eggs & Dairy Products (Like milk, yogurt, cheese, butter, etc.)
5- Nuts & Seeds (This refers to almonds, walnuts, sesame seeds, sunflower seeds, and many more.)
6- Legumes & beans (all beans, lentils, chickpeas, split peas, and tofu.)
7- Some vegetables (Such as broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes, and Brussels sprouts)
As we can see, while there are some vegetables along with some grain and cereal-based products that act as protein food, but their protein levels are generally not as high in protein as meat and meat alternative products.
What Is Protein Powder?
Protein powder is just the powdered form of protein that may come from plants, eggs, or milk. The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. It is fundamentally a popular nutritional supplement that functions similar to other supplements.
Being completely on board with the benefits of protein powder, GymRat has an entire collection devoted to it.
How Much Protein Should One Eat Daily?
Two main food groups contribute to protein, the one with nuts and meat and the one with dairy products. Since it is advised to take a serving per day from each food group, you should be taking to servings of protein per day.
Protein & Fitness
With protein's close relationship with our immune system and metabolism, there is no doubt why it is such a prevalent talking point in the fitness community.
Along with all this, it has proven vital to maintaining muscle mass and strength post the age of fifty. Which helps maintain your motor functions and reduce the risk of injury.
For many people, protein has become integrated into their fitness regimes. Even medical professionals encourage people to serve high-quality proteins (such as a glass of milk or tub of yogurt) with carbohydrate meals to help maintain their body's protein balance post-workout.
There is, however, a need to be careful about your protein intake. Otherwise, your body will either excrete the access protein from your body as waste or store it as weight gain.
When most athletes think of protein, the first that comes to mind is usually whey protein. However, there are many types of beneficial protein supplements including whey isolate protein, casein protein, soy protein and egg protein. Protein is what muscle is made of, so it is a very useful and even necessary part of a body builder's diet. It is also useful for vegetarians, those on a strict diet, or anyone else who does not receive enough protein through their regular diet.
Protein is very essential, and can be broken down into amino acids to serve a multitude of functions throughout the body. Regular, low doses of protein supplements has been shown to decrease the effects of over-training, and the versatility of the amino acids can help balance out nutrition and blood sugar levels. Each type of protein has its own unique benefits, but the ease of use and overall health benefits come with all protein supplements.