Benefits, intake and protein-rich foods

Let's talk about the purposes of protein, how much you should be eating, and what foods will help you reach your protein goals!

Purposes of proteins:

1. Fabric construction and repair

• Muscle growth and repair: Protein is vital for muscle repair and growth, so it's especially important for athletes and those who exercise regularly.
• Wound healing: Protein helps repair tissue and is crucial for healing cuts, scrapes and other injuries.

2. Production of enzymes

• Catalytic reactions: Proteins function as enzymes that catalyze and speed up biochemical reactions needed for digestion, energy production, blood clotting and many other processes.

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3. Hormonal regulation

• Hormone synthesis: Many hormones, such as insulin and glucagon, are proteins that regulate various physiological processes, including metabolism, blood sugar levels, and growth.

4. Immune function

• Antibody formation: Proteins are essential for the immune system as they help form antibodies that fight infection and disease.
• Immune response: Proteins also play a role in the functioning of other immune cells.

5. Transport and storage

• Transport proteins: Proteins such as hemoglobin carry oxygen in the blood and other transport proteins move nutrients and molecules across cell membranes.
• Storage proteins: Some proteins, such as ferritin, store nutrients and minerals in the body.

6. Structural support

• Cell structure: Proteins provide structural support to cells and tissues. For example, collagen, a structural protein, gives strength and elasticity to skin, tendons and ligaments.
• Keratin: Another structural protein, keratin, is essential for the structure of hair, nails and the outer layer of the skin.

7. Energy source

• Energy production: Although carbohydrates and fats are the primary sources of energy, protein can also be broken down for energy when needed, especially during prolonged exercise or starvation.

8. Fluid balance

• Maintain osmotic balance: Blood proteins, such as albumin, help maintain fluid balance by preventing excess fluid from escaping from the blood vessels into the tissues.

9. pH balance

• Buffer systems: Proteins help maintain the body's acid-base (pH) balance by acting as buffers that neutralize acids and bases.

10. Transport and storage of nutrients

• Transport of nutrients: Certain proteins bind to and transport nutrients and minerals through the bloodstream to various parts of the body.
• Nutrient storage: Proteins can also store essential nutrients for later use.

As a general rule, you should consume at least 100g of protein per day to keep your body functioning optimally. This amount increases if you want to build muscle mass (which we do, duh!). To build muscle mass, you'll want to consume 0.8-2.2 grams per pound of body weight. I usually have clients eat 0.8-1g (so a 150lb person would consume 120-150g).

You might be thinking, “How the hell am I supposed to eat so much protein?!” Below is a 3 day sample of 150 grams of protein. 🙂 And below is a list of high protein foods!

Day 1

Breakfast:

• Scrambled eggs with spinach and feta:
• Three large eggs (18g protein) ** You can also dip an egg in egg whites
• 1/4 cup cottage cheese (4 g protein)
• One cup of spinach (1 g protein)
• One slice whole grain toast (4g protein)
• Total: 27 g of protein

snack:

• Greek yogurt with berries:
• A cup of Greek yogurt (20g protein)
• 1/2 cup mixed berries (1 g protein)
• Total: 21 g of protein

Lunch:

• Grilled Chicken Salad:
• 6 oz Grilled Chicken Breast (42 g protein)
• Mixed greens, cherry tomatoes, cucumber and peppers (3g protein)
• Two tablespoons of olive oil and vinegar dressing (0 g protein)
• Total: 45 g of protein

snack:

• Protein Smoothie:
• One scoop of protein powder (20g of protein)
• One cup unsweetened almond milk (1g protein)
• A small banana (1g protein)
• Total: 22 g of protein

Dinner:

• Baked salmon with quinoa and broccoli:
• Six oz of baked salmon (34 g protein)
• 1/2 cup cooked quinoa (4 g protein)
• One cup of steamed broccoli (3 g protein)
• Total: 41 g of protein

Daily total: 156 g of protein

Day 2

Breakfast:

• Omelet with turkey and vegetables:
• Three large eggs (18 g protein)
• Two oz diced turkey breast (14g protein)
• 1/2 cup bell pepper and onion (1 g protein)
• One slice whole grain toast (4g protein)
• Total: 37 g of protein

snack:

• Cottage cheese with pineapple:
• One cup cottage cheese (28g protein)
• 1/2 cup pineapple chunks (1 g protein)
• Total: 29 g of protein

Lunch:

• Turkey Avocado Wrap:
• Four oz sliced ​​turkey breast (28g protein)
• 1/4 avocado (1 g protein)
• Whole grain wrap (4g protein)
• Mixed vegetables (1 g protein)
• Total: 34 g of protein

snack:

• Boiled eggs:
• Two large eggs (12 g protein)
• Total: 12 g of protein

Dinner:

• Steak with sweet potato and asparagus:
• Six oz grilled steak (36g protein)
• One medium sweet potato (2g protein)
• One cup of roasted asparagus (3 g protein)
• Total: 41 g of protein

Daily total: 153 g of protein

Day 3

Breakfast:

• Perfect Greek Yogurt:
• A cup of Greek yogurt (20g protein)
• 1/4 cup granola (4 g protein)
• 1/2 cup mixed berries (1 g protein)
• Total: 25 g of protein

snack:

• Protein shake:
• One scoop of protein powder (20g of protein)
• One cup unsweetened almond milk (1g protein)
• Total: 21 g of protein

Lunch:

• Chicken and Quinoa Bowl:
• 6 oz Grilled Chicken Breast (42 g protein)
• 1/2 cup cooked quinoa (4 g protein)
• Mixed greens, cherry tomatoes and cucumber (3g protein)
• Two tablespoons of olive oil and vinegar dressing (0 g protein)
• Total: 49 g of protein

snack:

• Almonds and cheese:
• One oz of almonds (6g protein)
• One oz of cheddar cheese (7g protein)
• Total: 13 g of protein

Dinner:

• Shrimp stir-fry with vegetables:
• Six oz shrimp (30 g protein)
• One cup mixed greens (3g protein)
• 1/2 cup brown rice (3 g protein)
• Total: 36 g of protein

Daily total: 144 g of protein

Foods rich in protein:

whole eggs, Tortilla, Salmon (cats in the wild), sardines, cod, Prawn, tuna, halibut, Crab/Lobster, Egg whites, Chicken thighs, Chicken breast, Grass-fed beef, Turkey, Whey protein concentrate, Whey protein isolate, Vegan protein powder, Beef protein isolate (if dairy sensitive), bison, lamb, deer, rabbit, Veal, duck, Kefir (if dairy is tolerated), Greek yogurt (if dairy is tolerated), Cottage cheese (if dairy is tolerated), Grass-fed cheese (if dairy is tolerated), Bone broth (beef or chicken)

Vegan/vegetable proteins

Almond milk, I'm Milk, Oat milk, Friendly bars, Rx bars, avocado, flax seeds, pumpkin seeds, sesame seeds, Chia seeds, Almonds, Nuts, Quinoa, Mill, hand, Organic edamame, Organic Tempeh, Red lentils, black beans, seitan, chickpeas, Dairy-free yogurt, Garden of Eden Protein powder, Vega One Protein Powder, Nutritional yeast, teff, Spirulina, Ezequiel Pa, Oats/oat flour, Nut butters

The author, Gray Gaines, is a certified fitness and nutrition coach who helps excel in fat loss, wellness and fitness. get her Complete FREE shopping guide. Check out his podcast, With due respect.