Why is it Important to be Conscious of Protein Intake?

In high school science, we learned that proteins are known as the building blocks of life. These microscopic compounds make up cells, organs, tissues, and muscles. If you spent time reading about nutrition, you know that protein is a key ingredient to a healthy, well-rounded diet. 

Today, we’re going to talk about how protein goes far beyond building muscles. In fact, protein serves a multitude of functions, including immune support and maintaining overall health. 

So, how can you get more protein into your diet? If you live a busy life filled with social events, work, family activities, and workouts, then you may enjoy Local Health Market’s meal prep service. We offer meals that are packed with protein. Take a look at our grass fed burgers, fiesta chicken, and delicious fajitas! You can even take advantage of our San Antonio meal delivery service. 

Now, let’s explore why it’s important to be conscious of protein intake.

 

The Role of Protein in Muscle Building

One of the most well-known functions of protein is its role in muscle building. Muscles are made up of proteins, primarily actin and myosin, and the process of muscle protein synthesis (MPS) is essential for muscle growth and repair. When we engage in physical activity, particularly resistance training, we create microscopic tears in our muscle fibers. These tears need to be repaired and reinforced, and this is where protein steps in.

Protein provides the amino acids necessary for MPS. The body breaks down dietary protein into amino acids, which are then used to repair and build muscle tissue. Consuming an adequate amount of protein through your diet ensures that your muscles have the necessary building blocks to grow and recover efficiently. Otherwise, you may notice you’re not making gains when working out. Athletes, bodybuilders, and fitness enthusiasts often prioritize protein intake to maximize muscle growth and repair.

 

Immune Support and Protein

But that’s not the only reason why you should be conscious of your protein intake. Protein also plays a pivotal role in immune support. The immune system relies on proteins to produce antibodies, enzymes, and other molecules essential for defending the body against infections and diseases. Immunoglobulins, for instance, are specialized proteins that target and neutralize harmful invaders like bacteria and viruses.

Adequate protein intake is crucial for the production and maintenance of these immune-related proteins. Without sufficient protein, the immune system may become compromised, making the body more susceptible to infections. Therefore, a balanced diet that includes a variety of protein sources can contribute to a robust and effective immune system.

Other Bodily Functions

While muscle building and immune support are perhaps the most highlighted functions of protein, protein plays a multitude of other roles in the body:

Enzymes

Many enzymes responsible for catalyzing biochemical reactions in the body are proteins. These reactions are essential for digestion, metabolism, and various cellular processes.

Hormones

Certain hormones, like insulin and glucagon, are also protein-based. These hormones regulate blood sugar levels and metabolism.

Transport

Proteins act as carriers, transporting essential molecules such as oxygen (hemoglobin) and lipids (lipoproteins) throughout the body.

Structure

Collagen, a protein, is the primary component of connective tissues, contributing to the strength and elasticity of skin, tendons, and ligaments.

Repair and Maintenance

Beyond muscle repair, protein is essential for the repair and maintenance of all body tissues, including hair, skin, and nails.

 

Balancing Carbs and Fats with Protein

Protein, along with carbohydrates and fats, is one of the three macronutrients that make up our daily diet. While all three macronutrients are essential, the proportion in which we consume them can have a significant impact on our health and well-being. In general, a protein-heavy diet is a great way to slim down and boost passive calorie burn associated with increased muscle mass.

Protein-rich diets can serve as a counterbalance to excessive carbohydrate and fat consumption in several ways:

Satiety

Protein is highly satiating, meaning it helps you feel full and satisfied after a meal. This can prevent overeating and snacking on unhealthy, calorie-dense foods, thereby aiding in weight management.

Muscle Preservation

When you consume enough protein, your body is less likely to break down muscle tissue for energy during periods of calorie restriction. This is especially important for those looking to lose weight while preserving lean muscle mass.

Blood Sugar Regulation

Protein can help stabilize blood sugar levels by slowing down the absorption of carbohydrates. This can prevent sharp spikes and crashes in energy and hunger, which are often associated with high-carbohydrate meals.

Thermogenesis

The digestion and metabolism of protein require more energy (calories) compared to carbs and fats. This means that your body burns more calories when processing protein, potentially aiding in weight management.

 

High-Protein Foods Beyond Meats

Now that we’ve explored the importance of protein and its role in nutrition, let’s dive into some high-protein foods that taste good and keep recipes from getting worn out. There’s only so much chicken and broccoli you can eat before you get tired!  You can buy all of these foods at your local grocery store or find a delicious meal from Local Health Market.

Eggs

Eggs are a nutritional powerhouse, providing all nine essential amino acids. They are rich in high-quality protein, vitamins, and minerals. One large egg contains around 6 grams of protein.

Greek Yogurt

Greek yogurt is an excellent source of protein and probiotics. It contains approximately 10-15 grams of protein per 6-ounce serving, making it a great choice for breakfast or a snack.

Quinoa

Often referred to as a “complete protein,” quinoa contains all nine essential amino acids. This grain is a versatile addition to salads, bowls, or as a side dish, offering around 8 grams of protein per cooked cup.

Lentils

Lentils are a plant-based protein source rich in fiber, iron, and folate. They provide roughly 18 grams of protein per cooked cup and are a staple in vegetarian and vegan diets.

Chicken

Chicken is a renowned high-protein food, with a skinless, boneless chicken breast containing approximately 31 grams of protein per 3.5-ounce (100-gram) serving. This lean white meat is not only an excellent source of protein but also low in saturated fat, making it a healthy choice for those looking to build muscle or maintain a balanced diet.

Salmon

Salmon is a fatty fish that offers an impressive protein content along with heart-healthy omega-3 fatty acids. A 3.5-ounce (100-gram) serving of salmon typically provides about 25 grams of protein, making it an ideal choice for individuals seeking a protein-rich diet while benefiting from the advantages of essential fats for overall health.

 

Protein is Important. Optimize Your Meals with Local Health Market!

You don’t have to be a bodybuilder to appreciate a diet full of protein. Protein-rich diets can help counterbalance excessive carbohydrate and fat intake, promoting satiety, preserving muscle mass, and stabilizing blood sugar levels. Not only is protein good for us, but it tastes great in many different forms. 

However, choosing the right protein sources and selecting the right portions can be tricky. Simplify your weekly meals with Local Health Market. Our ready-made meals provide a delicious and nutritious kick to breakfast, lunch, or dinner. Try us out today!