The Vital Role of Protein for your Health & Wellbeing

Protein is often hailed as the building block of life, and for good reason. It’s a macronutrient that plays a crucial role in various bodily functions, from repairing tissues to producing enzymes and hormones. Whether you’re aiming to lose weight, build muscle, or simply maintain optimal health, ensuring adequate protein intake is vital.

Protein is composed of amino acids, which are essential for the growth and repair of tissues in our bodies. Unlike fats and carbohydrates, which can be stored for later use, our bodies do not store protein. Therefore, we need a constant supply from our diet to meet our physiological needs.

Amino acids are classified into two categories: essential and non-essential.

👉 Essential Amino Acids: These cannot be synthesized by the body and must be obtained through our diet. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These are found in high-quality protein sources such as meat, fish, eggs, dairy products, and plant-based options like quinoa and soy.

👉 Non-Essential Amino Acids: These can be produced by the body, even if not consumed in the diet. However, it is still beneficial to consume foods that contain these amino acids to support overall health. Non-essential amino acids include alanine, asparagine, aspartic acid, and glutamic acid, and they are found in a variety of protein-rich foods like beans, nuts, seeds, and whole grains.

Ensuring a balanced intake of both essential and non-essential amino acids is crucial for maintaining optimal health and supporting bodily functions.

For those on a weight loss journey, protein can be a game-changer. Here’s how:

1. Satiety: Protein-rich foods tend to be more satisfying, helping you feel full longer. This can reduce overall energy intake and curb cravings.

2. Thermogenic Effect: The body uses more energy to digest protein compared to fats and carbohydrates. This means you burn more calories simply by eating protein.

3. Muscle Preservation: When you lose weight, you want to ensure you’re shedding fat, not muscle. Adequate protein intake supports muscle maintenance and growth, which is crucial for a healthy metabolism.

The amount of protein you need can vary based on your activity level, age and health goals. However, a general guideline is to aim for at least 1.5 grams of protein per kilogram of body weight (e.g. if you weight 60kg you would need 90gr of protein per day). For those on a low-carb lifestyle, slightly higher protein intake can be beneficial, as it helps preserve muscle mass while promoting fat loss.

A low carb lifestyle doesn’t mean you have to skimp on protein. In fact, combining protein with healthy fats and low-carb vegetables can provide a nutritious diet. Here are some protein-rich foods that fit well into a low carb plan:

– Eggs: Versatile and nutrient-dense, eggs are an excellent source of high-quality protein.

– Fish and Seafood: Rich in omega-3 fatty acids and protein, fish like salmon, sardines and tuna are great options.

– Poultry: Chicken and turkey are lean sources of protein that can be prepared in countless ways.

– Meat: Beef, pork and lamb provide substantial protein, especially cuts that are lower in fat.

– Dairy: Greek yogurt, cheese, skyr and cottage cheese are protein-packed and a good addition to any meal

1️⃣ Be consistent: Try to have at least 30gr with every meal (breakfast, lunch, dinner) as protein is best spaced out during the day.

2️⃣ Start Your Day with Protein: Incorporate eggs, Greek yogurt, or a protein smoothies into your breakfast.

3️⃣ Snack Smart: Choose protein-rich snacks like a hard-boiled egg, nuts, seeds, or a small piece of cheese.

4️⃣ Enhance Your Meals: Add protein-rich sides to your salads and soups.

5️⃣ Consider Protein Supplements: Protein powders can be a convenient way to increase your intake, especially post-exercise.

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1. Prepare the Beef: Thinly slice the flank steak against the grain. In a bowl, mix the soy sauce, oyster sauce, sesame oil and cornstarch/arrowroot (if using). Add the sliced beef and let it marinate for at least 15 minutes.

2. Cook the Broccoli: In a large skillet or wok, heat 1 tablespoon of oil/fat over medium-high heat. Add the broccoli florets and stir-fry for about 3-4 minutes until tender-crisp. Remove from the skillet and set aside.

3. Cook the Beef: In the same skillet, add a bit more oil/fat if needed and add the minced garlic and ginger. Stir-fry for about 30 seconds until fragrant. Add the marinated beef and cook for about 4-5 minutes until browned and cooked through.

4. Combine and Finish: Return the broccoli to the skillet with the beef. Add 1/4 cup of water to help create a sauce. Stir well to combine and cook for another 2 minutes until everything is heated through and well coated.

5. Serve: Garnish with sesame seeds and spring onions if desired. Serve hot.

Macronutrient Amounts (per serving, assuming 4 servings):

– Calories: 300
– Protein: 30gr
– Carbohydrates: 10gr (Fiber: 3gr / Net carbs 7gr)
– Fat: 15 gr

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Protein is more than just a nutrient; it’s a cornerstone of a healthy diet and a key player in weight management. By incorporating sufficient protein into your meals, especially within a low-carb lifestyle, you can enjoy the benefits of improved satiety, enhanced muscle preservation and a more efficient metabolism.

To discover more about how protein can support your health goals, and for personalized nutrition advice, book a free balance review today.

Embrace the power of protein and take a step closer to your health and wellness goals. Your body will thank you!

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Are you unsure if you are getting enough protein and if the symptoms you are experiencing are related to this? Book in for a Free Balance Review with me to find out more 👇