Do you think that only bodybuilders should consume protein? If you are one of the persons that do, then keep reading this article to learn the truth about protein and why we need it for survival.
Protein is one of the 3 necessary macro-nutrients our body needs to keep working properly: carbohydrates, protein & fat. The recommended macro-nutrients breakdown for the common adult is 50% carbs - 25% protein - 25% fat. However, when trying to increase muscle mass, exercising, or performing a heavy job on a daily basis the protein intake should be increased depending on many factors like gender, lifestyle, and physical activities.
The protein is made of amino acids chains important for muscle growth but also your skin, nails, bones, and hair. There are 20 different amino acids which of 9 are essential, they have to come from food as your body cannot make them.
Most of the protein should be delivered to our body from food like meat, seafood, eggs, dairy, nuts, seeds, legumes, vegetables, oats, and quinoa.
With the perfectly balanced diet made out of 3-5 meals, this should not be a problem. But let's be realistic and take into consideration our current lifestyle, due to which most of the people do not meet their daily required macro balance. That is the time when supplements and protein shakes are very handy. Yes, it is processed food but it's not going to cause you any harm as long as you choose wisely (read the labels before you buy and don't go for the cheapest option on the market).
The most popular is the whey protein powder (whey concentrate, whey isolate, or whey hydrolysate) due to its ability to digest quickly and therefore bring your body from catabolic (muscle waste) to anabolic (muscle build) state rapidly.
They come in so many flavours and it's the perfect snack on busy days or quick recovery after physical activity. I personally like to add some whey protein to my meals and snacks like this "Protein Oats with Berries" for a perfectly balanced meal.
However, there are also plant-based protein powders that can be found on the market if you seek something more natural. The most common are made out of soy, hemp, legumes, peas, or the mix of them. You can add these into your shakes, or food as they are usually without added flavours and sweeteners. They are usually not that tasty as whey protein powders but if combined well with other ingredients you can enjoy a nice breakfast like this "Hunger Killer Smoothie".
We are all different but we all need the same fuel for survival - our macronutrient and micronutrient regardless of lifestyle, gender, or age.
Lots of Love
Z.M.
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