My friends, my friends, here’s the real scoop on protein, consuming protein is the key to ensuring that your body will fire on all cylinders. Protein boosts energy and immunity, it helps build and repair muscles, regulates hormones, and is very necessary for the growth of red and white blood cells. In other words, you can’t live without protein however, the experts say that many people go extremely overboard and it is highly likely, because we’re inundated with messages that we need more, more, and more from the array of protein, protein powder, protein snacks, and supplements to all those trendy protein focused diets.
So exactly how much of this good stuff does our body actually required to function correctly? According to the Institute of Medicine, the recommended dietary allowance (ADA) suggests that the average person should eat 0.8 grams of protein for every kilogram of body weight, which can be converted by multiplying your weight in pounds by 0.36. For reference, that means a 140 lb woman needs around 50 grams of protein a day. Yet according to a 2014 survey conducted by the US Department of Agriculture, the average woman ingests about 70 grams of protein daily.
How and when we eat protein are also critical in a big way. Most people have a carb breakfast, and lunch. A protein heavy dinner, and processed, nutrient-deficient snacks. However, we should really includes a balance amount of protein in every meal and every snack. Eating adequate proteins throughout the day will help you feel full and supports muscle maintenance. All right, boys and girls here’s a breakdown, that will let you determine when you need it and when you really don’t.
START YOUR DAY WITH PROTEIN
People always tend to fall short on protein at their breakfast table, but making sure you get at least 15 grams of it the morning will help you stay satisfied until lunch comes around. And there are loads of research that supports this idea. One study found that eating cereal or muffins for breakfast makes people feel hungry shortly after they have ate. And that is because protein is digested 50% more slowly then carbohydrates, which starts to break down as soon as you put them in your mouth. Instead, try 6 oz of Greek yoga, (17 gram) or two hard-boiled eggs (12 gram) of protein.
And my dear friends, don’t eat right before you go to the gym. Again protein is absorbed slowly, making is a less efficient source of energy. You don’t want your body to work on digesting while you’re exercising, you want to be building muscles, and burning calories. And besides all that, eating it before you train can cause cramps and nausea, instead grab a healthy high-carb snacks like a banana.
Always rely on protein for a post workout. Protein biggest job is in aiding muscle recovery, and repair, so it’s most important to have it after working out. When you exercise, you create tiny tears in your muscle, which can be replenished by the amino acids in protein. So within an hour after you have broken a sweat, reach for a handful of nuts or have a meal (like tuna or salmon with veggie). It will make you stronger and help to maintain lean muscle mass, which support our metabolism.
While protein bars may be a lot easier when the hunger strikes, Unfortunately they are often loaded with saturated fats and sugar. Instead of settling for processed foods, get some real food, like almond butters or low-fat string cheese, to help you stay content until your next meal. And if for some reason you are in a pinch, and a protein bar is the best option, OK, go for one that contains less than 5 grams of sugar and 3 grams of saturated fat.
The average American diet can be super protein-heavy at dinner. In fact, a standard 6 oz protein of steak contains up to 42 grams of protein, almost as much as some woman’s daily recommendation. The research also suggests that the body can synthesize only 30g in one setting. And since our bodies cannot store protein, the remainder will ultimately turn into fat or simply go to waste.
Loading up on protein after dark might also be causing you some precious Z’s. You don’t want to go to bed when your body is working to digest food, not a good thing at all. If you had a meal that’s big on protein, try to give yourself three to four hours before going to sleep, you will sleep much better.
THE BAD RAP ON CARBS
Have you been doing your best to stay clear of carbs? You are hardly alone: My dear friends, many women believe carbohydrates are the enemy. Carbs restricted eating plans are trendiest than ever these days, as celebrities like Kim Kardashian West and Halle Barry have espoused the benefits of the ketogenic diet. Low carb enthusiasts say the macronutrient triggers weight gain and contributes to a host of health problems, including disease causing inflammatory and the fuzzy headed, unfocused feeling known as brain fog.
But the doctors warn that this type of all-or-nothing thinking can be highly risky. Labeling an entire food group as bad is a vast oversimplification, says David Katz, MD, who is the founder and director of the Yale Griffin Prevention Research Center at Yale University and the author of The Truth About Food. Carbs are everything from jelly beans to pinto beans, he says. Indeed, one reason carbohydrates cause so much confusion is that superfoods like cauliflower are lumped into the same category as hot dog buns. The research is clear, however, that choosing the most nutritious kinds of carbohydrate can improve your health and may actually help you slim down. The first step: reconsidering what you have always heard about your body’s number one source of energy, which is cards.
A carb is a carb is a carb, when you eat carbohydrates, they are broken down by your gut into glucose and released into your blood stream. Your pancreas responds by releasing insulin to shuttle that glucose into cells. You see, the higher your blood sugar levels get, the more insolent circulates through your system. And that can be problematic because excess insulin will damage your cells, that will up your risk of heart disease and diabetes, and triggers your body to store surplus glucose (the energy that your body doesn’t currently need) as fat especially in your midsection.
However, here’s the crucial caveat: Not all carbs cause a commotion in blood sugar. Refined cards, the kind found in sugars and processed grains, like white rice, and absolutely everything bake with white flour, are strippers of nutrients and contain little, if any at all, fiber. They are broken down swiftly and send your blood glucose and insulin levels soaring.
Complex carbs, on the other hand, are made up of longer chains of sugar molecules (A.K.A.K.A, starches), as well as fiber; they take much more time to digest and provide a steadier stream of blood sugar, prompting a more gradual release of insulin. These types of cards are in a very wide array of highly nutritious food, that includes legumes, seeds, and nuts, and of course all fruits and vegetables. Complex carbs are found in whole grains as well. If you eat grains as part of your diet, always look for 100% whole grain on the labels, even on products like pasta and crackers. Don’t let yourself be fooled by the whole grain halo. A product that also contains added sugar or any ingredients that you can’t pronounce, is probably not the healthiest option.
If your diet consists mostly of package treats and soda, well these carbs are definitely bad for you. And your carb intake may cause problems like chronic inflammation and brain fog, among other issues. However, cutting back on all carbs comes at a real cost. Despite all the bad PR, carbohydrates boast many health benefits. For starters, they help fuel our brain, kidneys, heart muscles, and central nervous system. Cards also contribute to the production of the feel-good brain chemical serotonin.
Things to their fiber, complex carbs aid digestion, help you to feel full, keep cholesterol levels in check, and ease bloating and constipation. And perhaps most important, complex carbs are rich sources of nutrients and powerful phytochemicals, which plays a role in preventing and even fighting illness and cellular aging. That may be why they are several studies including a record in the European Heart Journal, shows that people with the lowest carbohydrate intake have an increased risk of early death from all causes.
Moderate to high intakes of healthy carbs seem to have the opposite effect: Research has shown that the Mediterranean diet, Which is higher in lean protein and healthy fat, and the Japanese Okinawa diet, which is low in fat and protein, are linked to a longer life span. These two diets are very different, except for the fact that they are both rich in whole, plant-based carbohydrates.
So exactly how many carbs should you consume? The answer different for everyone. An endurance athlete needs more than the average person, because she or he is burning more energy and requires more fuel. But as a general rule, you can eat as many carbs as you like when they come in the form of low starch vegetables, like broccoli, celery, and asparagus, and low glycemic fruits, such as pears, oranges, and Kiwis. In other words my friends, produce that has a nominal effect on your blood sugar. As for higher starch complex carbs, oh yeah, sweet potatoes and bananas, they are best eating in moderation; aim for a serving or so pre-meal, mix, through the ideal amount for you really depends on your age, weight, and personal biochemistry.
Always keep in mind too much of any food groups can lead to weight gain, and there is no question it is easy to overdo it on empty. Refined carbs, you know things like potato chips, and higher starch cards, like brown rice. The reality is, most Americans are over-consuming in carbs. However, when you are eating mostly slowly digested complex carbs, think leafy greens and lentils, it’s very hard to go overboard. That’s because those foods leave you feeling satisfied, so you are not craving a cookie 15 minutes later.
Choosing complex carbs over the refined kind might even help you lose weight. A study published in the American Journal of Clinical Nutrition revealed that obese adults on a reduced calorie diet who ate four to seven daily servings of whole grain foods shed twice as much abdominal fat as those eating refined grains. Because high fiber foods take longer to digest, they tend to even out blood sugar, leaving to lower insulin levels, which keeps your body from creating excess belly fat.
Now with that said, if you have a sufficient amount of body weight to lose, a low carb plan may be appropriate, however, this is the key. You need to work with a doctor or nutritionist, in order to make sure you are still receiving vital nutrients. And please beware of the risk of burnout, if drastically limiting carbs was effective and sustainable, wouldn’t fewer Americans be struggling with their weight? As a few doctors suggest, and I agree with all my heart. A simple more balanced approach: A plant based eating plan rice in complex carbs can help you say healthy and lose weight, and it’s a lot easier to stick with long-term.
Well beautiful people, I sincerely hope I have brought some light to the misconceptions of protein, and all the bad rap that carbs always receive. And I also sincerely pray, that you will always do all that you can to stay in the best of health, and remember being healthy is a lifestyle.
May good health and prosperity be always with you.
Humbly yours Paul Earl