Focus On – Protein Protein Protein

Protein Protein Protein!

Protein Protein Protein! These days proteins are often seen by us as the be all and end all of a great healthy body. This is particularly true for those of us with diet or exercise goals. Protein as with carbs and fat is a very important macronutrient but let’s not overdo it. Knowing which ones to eat and which ones to avoid can actually help you attain your fitness goals.

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So What Are Proteins?

Proteins are chains of molecular amino acids. The foods we eat contain a variety of different proteins, all with different amounts and kinds of amino acids. During digestion, these proteins are broken down into their component amino acids. The body absorbs these amino acids, then reconfigures them into different proteins to meet the body’s needs. Some play a role in hormone signaling, some in muscle and tissue growth, some in our digestion, some the immune system and so on. In fact for almost everything.

Types of Protein

Image of a selection of protein foods.
Protein Foods

Proteins are generally any food whose dominant macronutrient constituent is protein rather than fat or carbohydrates. A 60g serving of Tuna has 14g of protein, 0g of carbs and 0g of fat. One 112g Turkey breast has 32g of protein, 0.7g of carbs, 2.6g of fat. A 100g serving of Tofu has 13g of protein 1g of carbs, 7g of fat. Roast beef 7g of protein, 0g of carbs, 1g of fat. Even though some of these contain fat they are all considered proteins. The dominant macronutrient is Protein.

However, foods such as Peanut Butter are not considered proteins. This is because their dominant macronutrient is fat. Peanut Butter has about 9 grams of fat and 4 grams of protein per tablespoon. The dominant macronutrient is fat.

For most people who eat a Western-style diet where meat and cheese figure pretty prominently, getting adequate protein isn’t usually an issue. But because these foods are a significant part of the diet, we’re also taking in a lot of sugar, salt, and additives as well as the protein. And if you’re eating a lot of cheeseburgers, you are probably also be taking in a good amount saturated fat, salt and, additives. So, when figuring out your protein needs, it’s not just about how much you’re getting but also about what kind you’re consuming.

Protein is by far the most satiety-promoting macronutrient. Which means you feel full after you are done eating and for a longer period afterward. When people eat enough protein they tend to eat fewer total calories which help in weight management.

So having good quality protein at meals and as snacks are great for a balanced diet.

The Best Protein

Eating a variety of protein macronutrient foods means you’re getting a variety of nutrients. Beans provide fiber, red meat provides iron, peanut butter provides vitamin E. Also, salmon, tofu, and walnuts provide essential fatty acids. But most importantly make sure all your protein is not coming from foods that are also sources of saturated fat. Such as red meat, cheese and, processed foods.

And A Final Note On Protein

Image of protein powder.
Protein Powder

Once you’re meeting your body’s protein needs it stops using it and puts the extra into waste. You finish training and you take in 20g of protein to make the gains then add that all-important protein shake for another 20g of protein. If your body only required 20g to make the gains the extra 20g goes to waste. Just think about that the next time you are about to purchase that very expensive protein powder!





We need to eat good quality protein and enough to meet our bodies need whether training or not. Usually, when people are super focused on protein, they end up not getting enough of the other macronutrients, like carbs and fat or the micronutrients and minerals. So focus on eating a variety of good quality foods to form a balanced diet.

Protein Protein Protein, The Building Blocks of Life!


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