With any fitness routine, whether you’re a seasoned athlete or just starting your fitness journey, what you’re eating to refuel is just as important as the work you’re doing in the gym. You’ve probably heard a lot of buzz around protein these past few years. It seems everywhere you look there are influencers talking about how much protein they eat in a day and packages in the store tout claims of high protein, not dissimilar to the low-fat craze of the 80’s and 90’s. But what exactly is protein and why is it so important?
What is protein?
To break it down simply, proteins are large molecules composed of amino acids which can be thought of as the building blocks of the body. Protein is the foundation of our body’s structures, like hair, tendons, skin and cartilage. They’re also a vital part of helping our bodies when we’re sick or injured by helping with tissue repair, blood clotting, and our immune response. Long story short- they’re a vital piece to keeping our bodies strong and healthy!
How much protein do I need?
Unlike carbohydrates, protein isn’t stored in the body. This means that we need to eat protein each day in order to make sure our bodies have what they need. The average person needs about 0.8-1 gram of protein per kilogram of body weight, slightly higher or lower for those with certain chronic conditions. For athletes, however, the need increases significantly. Athletes need about 1.2-2 grams of protein per kilogram of body weight to support muscle growth and recovery.
Why is protein so important after a workout?
Exercise breaks down muscle fibers and creates tiny tears in the muscle. Protein supplies amino acids, building blocks of the body, that help to rebuild muscles stronger. Getting an adequate amount of protein after a workout helps to rebuild tissue, stimulate muscle protein synthesis, kickstart recovery with reduced soreness, and replenish energy. Aiming for 20-30g within an hour after a workout will give you the best results.
What foods is protein found in?
Protein can be found in animal meat such as poultry, turkey, beef and fish as well as animal products like dairy and eggs. It can also be found in plant sources such as soy, nuts, seeds, beans, and whole grains like quinoa. Like most nutrients, it’s important to get protein from a variety of sources as different sources have different amino acid profiles. Psst…our original grass-fed beef sticks provide 19g of high quality protein, making them an excellent on-the-go fueling option!
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Carese Walczyk is a Registered Dietitian located in Northeast Wisconsin. She is the owner and founder of NEW Nutrition Experts, LLC- a nutrition consulting company that serves a wide variety of clientele, specializing in gut health, sports nutrition, hormone issues, food systems, and serving the LGBTQIA+ community. Throughout her career, she has been involved in a variety of community education programs and projects and served 5 years on the board of the Wisconsin Academy of Nutrition and Dietetics (WAND) as an elected regional representative. She has also spoken at conferences and hosted a variety of cooking workshops. In her free time, she enjoys spending time with family and friends, creating in the kitchen, and reading anything and everything. |