The Basics: Protein

To get started, the next few posts contain the very basics of the three main food groups; Protein, Fat & Carbohydrate.

Protein:

Our bodies consist of proteins in various forms: muscle tissue, skin, hair, nails, hormones, enzymes, bone matrix and other tissues. Protein occurs in all living cells.

Protein foods include meat, fish, chicken, turkey, eggs, nuts and in lesser forms in vegetable sources. When I say lesser forms, I mean that they are not 'complete' proteins, containing all amino acids. Amino-acids are the building blocks of protein. 

High protein sources from animal products contain all 20 amino-acids required to fulfil our necessary protein requirements. Vegetable/plant sources do not contain all amino-acids, therefore in vegetarians for example, proteins must come from a very varied diet to ensure complete amino acid profile is consumed to avoid deficiencies.

Protein is required in the diet to regulate blood sugar levels, satiating our appetites and to maintain healthy tissues and natural muscle mass, growth, metabolism, and hormonal balance. The enzymes in our bodies that trigger chemical reactions are proteins.

The word 'protein' in Greek means 'to take first place'. This may give you an idea of the importance of eating quality protein in your diet (at least 3 times per day).

In my experience as a Bodysculpter and Naturopath in clinic, I can tell you that most women I come across do NOT eat nearly enough protein. You can see from the above information how important protein is.

Specific amino-acids from proteins are required for so many reactions in the body daily that it's no wonder women have a multitude of minor health problems by the time they hit 35. Depression, PMS and other hormone inbalances, recurring colds, lethargy, weight gain, dull skin....

Many women I speak to all say the same thing to me (and I partly blame Dr's and the tabloids and articles in womens magazines written by journalists on a deadline who have no clue or training in nutrition.........(Dr's for the same reason) and that is 'but I thought a high protein diet is bad for you? who said anything about a 'high' protein diet. You need to be on an ADEQUATE protein diet.

The Australian Government; Nutrient reference values for Australia and New Zealand recommend that women aged between 19-70 years old ingest 46g of protein per day (or 0.75g per kg bodyweight).

I say this is a MINIMUM for adequate growth & maintenance, and this is based on my experience as a Bodysculpter AND Naturopath. The average person needs 1g per kg and someone wishing to tone-up, bodysculpt or an athlete could easily go to 2g per kg without ANY related health problems.

It's when the balance of proteins, fats and carbs are incorrect that you start getting problems, or, if you have a health condition that requires you to be on a low protein diet.

Always have protein with your breakfast, lunch and dinner. It will keep you satisfied longer as protein is slower to digest than carbs.

To tone-up is to add muscle to your shape, to 'sculpt' your body. I don't mean visible muscly muscles like a bodybuilder but the more muscle you have on your body, the faster you burn bodyfat (even while asleep ;-) Muscle is made up of protein, therefore you can't 'tone-up' without enough protein in your diet.

So ladies...listen to the Greeks!