Why Is Eating Protein Important?
Once you start getting into nutrition and exercising, everyone says “protein is sooo important!” and “you need protein!” And you might be confused what is this protein that everyone talks about.
Protein is basically the building block of bones, muscles, and skin. It helps build and repair tissue. It is very essential in creating and maintaining every cell in your body. It is also macronutrient.
Now what is a macronutrient? A macronutrient (aka macro) is a nutrient a body needs in large amounts to keep the body functioning properly. Macros give you energy. There are 3 types of macronutrients: protein, fat, and carbohydrates. But just for today, we are focusing on the benefits of protein and a list of examples that are described as protein.
Benefits of Protein
- Protects your muscles, bones, skin, and hair
- Aids in digestion
- Regulates hormones
- Builds lean muscle and strength
- Reduces muscle loss
- Increases fat loss
- Reduces hunger
- Maintains a healthy weight
Daily Protein Intake
It does not matter if your goal is to lose fat, build muscle, or keep your current body composition. Everyone needs to eat protein! Depending on your goals, the amount of protein you eat everyday might differ. But, it is recommended for the average person to eat at least 0.36g of protein per lb (pound) of bodyweight. For example, a 150 lb-person should eat at least 54 grams of protein everyday (0.36 grams x 150 lbs = 54 grams of protein).
As I mentioned before, the amount of protein one might eat depends on their goals and based on their weight and activity.
If you are someone who is active and either wants to build muscle or lose fat or keep your current body composition, it is recommended to eat at least 0.6g of protein per lb (pound) of bodyweight. For example, a 150 lb-person should eat at least 90 grams of protein everyday (0.6 grams x 150 lbs = 90 grams of protein).
Now, you are probably thinking how in the world will you be able to eat the appropriate amount of protein everyday. It’s not that hard! All you need is to keep the foundation of most of your meals with protein. This will make you not go insane. I promise.
10 Amazing Examples of Protein
- Chicken breast: 26 grams of protein and 120 calories in 4 oz of chicken breast
You can eat any type of chicken, but I believe chicken breast is superior for many reasons. One, it is the most lean, meaning it has the lowest amount of grams of fat. Two, it provides micronutrients like Vitamin B6, iron, zinc, and selenium. Three, it is super easy to cook and versatile. You can make a lot of different recipes with chicken breast!
- Fish: 22 grams of protein and 110 calories in 4 oz of tilapia, 23 grams of protein and 235 calories in 4 oz of salmon, 20 grams of protein and 90 calories in 4 oz of cod, 15 grams of protein and 80 calories in 4 oz of catfish, 29 grams of protein and 132 calories in 4 oz of tuna
Fish is amazing for your health! They are high in protein and can provide different micronutrients like Vitamin B6, Vitamin B12, Vitamin D, magnesium, selenium, and omega-3s. They are also super easy to cook and versatile! Some great examples of fish to try are tilapia, salmon, cod, catfish, and tuna.
*Make sure fish is wild-caught and not farm-raised! They are higher quality without the added antibiotics!
- Shrimp: 26 grams of protein and 110 calories in 4 oz of shrimp
Because shrimp is not fish, it is its own category, which is amazing in its own right. Shrimp is high in protein and provides different micronutrients like Vitamin B12, Vitamin E, zinc, and selenium. It is also super easy to cook and versatile!
*Make sure shrimp is wild-caught and not farm-raised! They are higher quality without the added antibiotics!
- Lean Meat: 25 grams of protein and 160 calories in 95% lean beef, 21 grams of protein and 170 calories in 93% lean ground turkey
Lean sources of meat like beef and ground turkey are also high in protein. These examples can provide different micronutrients like Vitamin B6, Vitamin B12, iron, zinc, and selenium.
- Eggs: 6 grams of protein and 70 calories in one egg
Eggs are an excellent source of protein and healthy fats and other micronutrients like Vitamin A, Vitamin B12, Vitamin D, and selenium. There are many different ways to make eggs, and you can add them to other recipes.
*Make sure eggs are organic and free-range because they are higher quality and more nutritious!
- Greek yogurt: 18 grams of protein and 100 calories in 170 grams of nonfat greek yogurt
Greek yogurt is an excellent source of protein and other micronutrients like Vitamin A, Vitamin B12, zinc, and selenium. You can make greek yogurt bowls or add it to smoothies or salad dressings. I make greek yogurt bowls frequently with berries and granola, and it is so delicious!
There are many flavors of greek yogurt, but I believe the healthiest option is regular with no sugar added. Eating plain greek yogurt might be bland, but adding healthier options like fruit, granola, peanut/almond butter to it is better than buying the flavored and sweetened option.
- Cheese
I love cheese! Very tasty and are a great source of protein and other micronutrients. Cheese can be added to a lot of different recipes like salads, protein bowls, eggs, chicken breast, and charcuterie boards. Some good examples are parmesan, mozzarella, swiss, blue cheese, brie, feta, ricotta, and cottage cheese.
- Whole grains, nuts, and seeds
Whole grains, nuts, and seeds can be good sources of protein too! They can also provide fiber and different micronutrients like iron and zinc. Quinoa, organic whole grain bread, and almonds are great examples.
Always remember to choose bread with good ingredients. An excellent choice is any product from Dave’s Killer Bread. I love their 21 Whole Grains and Seeds Organic Bread.
- Beans and legumes
Beans and legumes are great sources of protein and also provide fiber and folate. Beans can be added to different recipes like chili, burritos, and salads. Some great examples of beans are edamame, lentils, white beans, pinto beans, kidney beans, and chickpeas.
- Protein supplements
Taking protein supplements or powders is a great way to increase your protein intake if you are busy and don’t have time to prepare a meal. Protein powder can be added to smoothies, shakes, yogurt, and baked goods. Whey protein is a great option for protein powder. Always remember to choose protein supplements with good ingredients.