Protein Boost Your Energy

 

Protein Essentials For Good health

Proteins are essential for good health serving the body as building blocks for building body tissues, including bones, muscles, skin, hair and enzymes.  It is vital for repairing cells supporting immune function, maintaining overall metabolism and regulating hormones.  Eating adequate protein intake ensures proper growth development and satiety and a comfortable lingering of the feeling of fullness and satisfaction after eating.  It is a critical for appetite regulation a physiological state that suppresses feeding behaviors, influenced by factors such as leptin and protein produced adipocytes the primary cells in adipose tissue specialized for storing energy and triglycerides (white adipocytes) which generates heat via thermogenesis the process of balancing heat production keeping core temperature stable.  Protein consumption has a high thermic effect of food (TEF) on the body requiring 20 to 30 % of its calories for digestion and metabolism which boosts metabolic rate increasing body heat. 

This process is referred to as dietary induced thermogenesis which promotes satiety and fat loss increasing physical energy expenditure more effectively than fats or carbohydrates.  The high thermic effect of eating protein requires the most proteins to digest with 20% to 30% of its energy used in digestion compared to 5% to 10% fats and 0% to 3% for carbs.  Eating a high protein diet of 50 grams per day significantly enhanced metabolic rate up to 34% than lower protein meals.       

Eating protein rich foods is essential for a balanced diet including fish, chicken, lean meats, eggs, vegetable proteins, cottage cheese, milks, Greek yogurt, beans, legumes, chick peas, soy products, tempeh, tofu, nuts, seeds.  Consuming lean proteins is essential for good health as it is vital nutrients for the human body.  Proteins are large complex molecules made of long chain amino acids linked together by covalent peptide bonds consisting of 20 different types of amino acids which are essential for building, repairing, bodily tissue, supporting immune function and regulating hormones and enzymes. 

Branched chain amino acids (BCAAs) is primarily for muscle protein synthesis reducing muscle damage while speeding up recovery after exercise.  Protein synthesis is essential for life allowing the body to maintain, build and repair muscle tissue, hormones, enzymes, and antibodies.  Eating adequate protein builds muscle in a positive nitrogen balance in an anabolic state necessary for muscle growth activating satellite cells to repair and strengthen muscle fibers. Nitrogen is an essential component of proteins and in humans nitrogen deficiencies manifest as primarily as protein deficiencies leading to reduced growth, muscle wasting, impaired immune function, fatigue.  Chronic deficiencies may cause symptoms within days including lightheadedness, weakness, escalating to to tissue necrosis, severe metabolic disorders, and toxic ammonia buildup.  Protein calculators estimate the daily amount of dietary proteins adults require each day to remain healthy. 

A male who is 25 years of age, with a height of 5 feet 11 inches tall, weighing 160 pounds, who is very active exercising 6-7 days per week requires 73 to 131 grams of lean protein each day according to The American Dietetic Association.  A woman who is 145 pounds, 5 feet 10 inches tall who is very active 6 to 7 days per week, requires 66 to 118 grams of protein each day according to the American Dietetic Association (ADA) to remain healthy.  Proteins are one of the micronutrients that provide energy along with carbohydrates and monounsaturated fats.  Eating lean proteins boost energy providing the body with sustained fuel which takes longer to digest than carbohydrates. 

Cheers! 

Patricia Lynn

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