Hey! – Rob here 👋🏼
Your Daily Health Fix today is about …
Protein Facts
Why you need it:
When most people talk about protein they think of it as the building blocks for big muscles. But did you know that –
- Proteins are required for oxygen transport in throughout the body
- Proteins form many elements of our immune cells to protect the body against disease
- Many hormones are also made up of proteins
- Proteins are needed for digestion
- Proteins maintain the correct structure of our cells
- Proteins are involved in muscle contraction
- Proteins transport energy around the body
- Proteins are essential for neuro-transmission and our ability to sense and think.
. . . and much much more. Not only are proteins within the body essential for life, the body cannot make most of the amino acids that form the proteins that we need, meaning that sourcing high quality protein from food is imperative.
4 Myths that refuse to die:
Myth 1 – Saturated fat that comes with most quality sources of protein (especially red meat) is causal of coronary heart disease. – It’s not. In fact a recent review noted that diets low in dietary cholesterol may actual increase the cholesterol circulation in the human body.
Myth 2 – High protein consumption will damage your kidneys – a conclusion taken out of context, when in fact no causal mechanism has been found. Some studies even show that kidney function improves on a high protein diet.
Myth 3 – Protein is protein, no matter the source – in fact protein from red meat has been shown to be digested much more efficiently by the body than plant based protein sources.
Myth 4 – Consumption of animal sources of protein contribute to climate change. The data show that there are fewer cattle on the planet today than there were 50 years ago, and cattle related emissions are almost insignificant.
Try this:
An easy rule of thumb, appropriate for men and women of all ages, and athletic abilities, would be to aim for 20-30% of your calories to come from protein – or to consume 2-2.5g of protein per target (lean) body mass).
This means that a person weighing 75kg with a lean mass of approximately 65Kg would aim to ingest 130-160g protein (65Kg x 2.5g protein) per day.
For more context, check out our Quick Guide How to Load Your Plate.
. . . That’s it for this dose,
Until the next time – Stay Motivated!💪🏼
Rob
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