Protein is one of three macronutrients needed by the body to properly function.  In this post I will very briefly explain what protein is and why we need it, how much we need, and how we  can get it.

Protein is a chain of amino acids that creates the major structural component for muscles, brain, nervous system, Protein is a macronutrient that transports iron, vitamins, minerals, fats, and oxygen through the body.  It maintains acid base and fluid balance within the body.  Protein enzymes speed chemical reactions and create antibodies to fight infection. 

Protein quality is determined by the bioavailability of amino acids.   In general animal sources are complete proteins meaning they contain all 9 essential amino acids.  While plant proteins are incomplete and must be paired with other food items to create complete protein.   Good sources of protein include:  lean meat, fish, and poultry, legumes, tofu, nuts and seeds, milk and dairy, and eggs.  

The RDA (basic minimum amount needed by the body) is .4 gm/lb of body weight.  Example if you weigh 150 lbs you need roughly 60 gm of protein per day.  The American Dietetic Association (ADA) recommends that athletes might need more.  They recommend .5-.6 g/lb for endurance athletes or 75 to 90 grams for a 150 lb adult.  For strength training athletes they recommend .7 to .8 g/lb or 105 to 120 grams per day for a 150 lb adult.  There is much question as to if the extra protein is needed and at what level of exercise training these numbers are applicable.  Most of us are getting the minimum amounts of needed protein each day and adding more protein will not likely add to increased muscle gain as our bodies have a limited capacity as to how much amino acid we can utilize.  For more specific recommendations talk to me or I can refer to you a dietican or nutritionist for more specific needs. 

Happy Eating.

Amy