Four Things You Need To Know About Protein

1. Protein for Weight Management

Adequate protein intake can be a real boost for those looking to lose weight.
• Protein is known to increase the feeling of satiety, meaning that including protein at meal and snack times can prevent hunger from coming back too quickly.
• We burn calories digesting our food and protein is a little harder for our bodies to break down than carbohydrate and fat, meaning protein requires more energy to digest. While research is still ongoing, there is some evidence to suggest that diets high in protein, because they require more energy to digest, may enhance weight loss over the long-term.
• Consuming empty calories from refined carbohydrate sources like sodas and sweets are one of the biggest causes of weight gain for many Americans. Replacing these refined carbohydrates in the diet with protein can significantly contribute to weight loss.

2. Protein is Essential for Optimal Health

Protein is one of the three contributors of calories in our diet (the other two are carbohydrates and fat). We need to consume enough protein every day to maintain adequate health. We often think of protein and muscle building, but every cell in our body contains protein.
Protein:
• Builds and repairs muscle
• Helps maintain a healthy immune system
• Forms structures within cell membranes
• Is the building block of enzymes and hormones

Protein sure wears a lot of hats, are you getting enough?

3. Dose and Timing Matter

The amount of protein an individual needs is dependent on several factors including weight, developmental stage, current state of health and physical activity level. A great rule of thumb for determining how many grams of protein you need in a day is to divide your weight by 2, and aim to consume that many grams of protein. For example, a 200 pound person should try to take in 100 grams of protein each day.

In addition to ensuring you consume the right amount of protein, it’s also important to consider the timing of protein intake. It’s best to consume protein throughout the day; taking in protein at breakfast, lunch and snack times, not just at suppertime as many people do. Spreading your protein out can prevent hunger and is the best way to achieve metabolic balance.

4. The Role of Supplements

Much of the protein you consume in a day will likely come from food sources. However many people rely on supplements between or within a meal to obtain adequate amounts of protein and to curb hunger.

What to look for in a protein supplement:
• Contains 15-20 grams of protein per serving
• Made of whey protein which has been shown to be digested and absorbed most readily
• Contains fewer than three grams of saturated fat per serving
• Contains no trans fats