Protein supplies the amino acids necessary for healing and restoring the body, though, as more and more nutritional deficiencies are discovered, we need to take a closer look at our diets to see what might possibly be missing.
CHANGES IN NUTRITION
Recently, through blood-work, we have found many people have deficiencies in vitamin D, vitamin A, calcium, magnesium, omega 3’s, and iodine. With increases in environmental and even dietary toxicity, we now think that the daily requirement for fiber should be closer to 35 grams a day – the requirement used to be 12 grams a day.
With common deficiencies found in all major food groups due to both the quality and the quantity of what is grown we need to take a look at protein, one of the most underrated food groups. In general most people do not get enough protein from their diet on a continuing basis. Understanding the amount of protein a person requires is complicated. Common equations for calculating the amount of protein a person needs are based on body weight and the amount of lean muscle. Protein supplies the amino acids necessary for healing and restoring the body. Muscle is built and maintained through ingestion of protein so to have a complete balance of nutritionals we need to balance protein with the correct amount of complex carbohydrates and healthy fats.
HOW MUCH PROTEIN DO I NEED DAILY?
The amount of protein a person requires should be consumed in divided quantities at each meal.
A simple formula for calculating the amount of protein a person requires is to take your ideal body weight and multiplying by .75. This will give you the average person’s daily requirement for protein in grams. Using this formula, a 150 pound person would require 112 grams of protein a day to maintain their current frame. (Of course this does not take into account the amount of fat versus muscle mass.) This number should be consumed in divided quantities at each meal to ensure absorption. Considering that one six ounce chicken breast supplies about 25grams of protein a day and three ounces of fish supplies 21grams, it is easy to understand why supplementing protein is gaining in importance.
Which Protein Powder Supplement Is Right For Me?
I use a protein powder every day to supplement the amount of protein I get from food and I also use it to help recovery after exercise. There are many kinds of protein powders available and how to buy one is often a source of confusion.
The choices are many and include egg, hemp, rice, pea and whey proteins. These all vary in density and have different properties. Rice proteins are less dense, easy to digest and great for detoxification. My particular favorite as a daily supplement is whey protein. It is of the correct density to provide support for human muscles and provides a broad array of amino acids for the body to use in healing itself. There are many sources of whey available. They include the whey concentrate, whey protein and whey protein isolate. The immune factors include many immunoglobulins to boost the immune system as well as lactoferrin and insulin growth factor. These help maintain and build up the immune system as well as help with muscle recovery and absorption of iron into the blood. The lactoferrin is being studied for anti-cancer properties as well. Good quality whey is a great addition to a healthy diet.
What are your thoughts on protein? How much protein do you need daily? What is your favorite source?