When discussing protein and the importance that this substance plays in the human body, the first thought that comes to mind amongst the general population would be muscles – a lean, masculine physique, often featured by men. While protein does serve as a building block of lean muscle mass, there are other reasons why protein needs to be an important part in your diet. Protein should not only be of concern amongst men who wish to build an “alpha male” figure, but should be equally important to both men and women who simply wish to maintain a healthy body.
Why is Protein Important?
Protein is a building block of muscle, contributes to improvements in physical strength and muscle mass, and helps with the production of cartilage. Protein also plays a crucial role in bone health. Protein also has a contributing action toward the production of hormones in the body. Polypeptides hormones like LH and FSH need protein in their production, thus protein is very important in testosterone production; thus if you consume enough protein in your diet (complete proteins that contain a diverse profile of amino acids), you might already be utilizing one of the best natural testosterone boosters.
What Happens When You Eat Too Little Protein?
While relatively rare, protein deficiency symptoms should still be realized as this condition can cause a number of adverse effects in the human body. When serum albumin levels become low in blood plasma, which can occur when protein intake levels are inadequate, you may develop edema as a side-effect. Fat may also accumulate in your liver’s cells, your bones may become weaker, and the immune system may not be able to effectively fight against infections. Other areas that may be affected include muscle mass, hair and nails, as well as the skin.
What Happens When You Eat Too Much Protein?
Eating too much protein can be harmful. An insignificant increase in blood glucose levels have been observed amongst individuals who consumed an excessive amount of protein in some studies. Too much protein also causes blood flow to the kidneys to be decreased, which can cause more stress to be placed on the kidneys. Some studies have also pointed out that a possible connection may exist between excessive amounts of protein and a higher possibility of developing and growth of cancerous cells.
What Does A Protein Shake Do For You?
Protein shakes can be very helpful in a weight loss journey, and they are also able to help you feel full in-between meals. Depending on how you make your protein shakes, you can also get a decent dose of important nutrients from such a shake. Additionally, it is also important to note that protein can assist with improving overall metabolism. When combined with PhenQ or another weight loss supplement, you can reach your goals faster and even build some muscle mass in the process.
Why Do We Need Protein In Our Diet?
Ensuring that your daily diet includes a decent variety of protein sources will ensure you can benefit from the functions that protein serves in your body, and help you achieve your weight loss goals. Since protein may have a positive impact on testosterone production as well, there may be no need to search for new sex pills for men, since the boost in testosterone may be helpful in restoring better sexual function.
Why Is It a Myth That ‘You Can’t Get Enough Protein from Plant-Based Foods’?
Mainstream media has made it quite difficult for the average individual to ensure they consume enough protein. With many publications reporting protein from plant-based sources not being of high-quality, vegans and vegetarians are especially concerned about their ability to ensure they supply their bodies with an adequate supply of quality proteins. The truth is, with the right strategies in place, individuals who prefer plant-based foods over animal-based foods are able to obtain all of the most important amino acids that form a “complete protein.” In this post, we will consider the function of protein in the body, look at how much protein you need, and also look at some common myths around protein.
Best Plant-Based Sources Of High-Quality Protein
A common myth surrounding high-quality protein is that you need to eat meat every day if you wish to maintain normal protein levels. If this fact were true, it would obviously mean that all vegans and vegetarians are suffering from protein deficiency. Luckily, there are a number of good plant-based protein sources that can provide your body with all the amino acids needed to produce high-quality “complete proteins”. Let’s take a look at some of the best plant-based protein sources.
Lentils – A 240ml serving of cooked lentils offers you a total protein intake of 18 grams, which makes this an excellent plant-based source of protein. Additionally, lentils are also rich in fiber, iron, folate and manganese. Lentils are readily available at your local grocery store, and this source of protein is also very affordable.
Green Peas – Another excellent source of plant-based proteins, delivering a nine-gram dosage of protein per 240ml serving. In addition to the protein content, green peas also contain vitamin A, vitamin C, vitamin K, manganese, fiber and thiamine.
Quinoa – Quinoa has become a preferred protein source amongst many vegans and vegetarians, offering you up to nine grams of protein per cup of cooked Quinoa. Quinoa contains all of the most important amino acids that make up a “complete protein”, making this an essential protein source. Iron, fiber, magnesium, phosphorus and manganese are also found in Quinoa.
Oats – While not as high in protein as Quinoa or lentils, oats offer you the perfect way to start the day with a dose of protein. A 120ml cup of oats offers you an approximately six-gram serving of protein. Additional nutrients found in oats include zinc, fiber, folate, magnesium and phosphorus.
Chia Seeds – One of the top sources of protein when considering plant-based foods, chia seeds gives you a six-gram protein dose per 35 grams of these seeds. An additional 13-gram fiber dose can be obtained with the same serving size. Chia seeds also contain omega-3 fatty acids, magnesium, calcium, iron and selenium.
Spinach – There is a reason why Popeye always reaches for a can of spinach when he needs a boost in strength – spinach is a source of high-quality protein. One cup of cooked spinach contains a five-gram dosage of protein, and the vegetable is packed with additional nutrients.
Pumpkin Seeds – Another excellent option for boosting protein intake through plant-based food sources. A 100-gram serving of pumpkin seeds offers you 19 grams of protein. Pumpkin seeds are also rich in zinc, copper, magnesium and manganese.
Spirulina – A freshwater plant that is native to Hawaii and holds over 1,200 scientific studies behind its many benefits. Up to 70% of spirulina’s dry weight consists of protein, making this quite a potent source of quality protein. Additional nutrients offered by spirulina include iron, B vitamins, niacin, potassium, calcium and magnesium. Spirulina also contains a number of different amino acids that are essential to the production of protein in the body.
Hemp Seeds – Hemp seeds are becoming more popular than ever before in the modern world, and the protein content of these seeds is quite impressive. A 100-gram dose of hemp seeds contains 31.56 grams of protein. These seeds also contain essential fatty acids, high-quality fiber and a diverse range of important amino acids.
Black Beans – If you like eating beans, then you will be glad to learn that you are already obtaining a healthy amount of high-quality protein – especially if black beans are on the list of your favorite plant-based foods. A 100-gram serving of black beans offers you 21 grams of protein. There are many uses for black beans – in stews, salads and even black bean dips.
Protein contributes to more than just bigger muscles in the human body. Your body needs protein to keep bones healthy, to repair damaged tissue, to build new tissue, as well as for healthy skin, bones, blood and cartilage. A number of myths have been shared regarding protein, with the fact that plant-based proteins are not “complete” being at the top of the list in many cases. Fortunately, vegans and vegetarians can be rest assured that they can obtain “complete proteins” without having to start eating meat.
Dwayne Austin is a multi-faceted author, blogger & fitness instructor from Indiana, US. He has been writing blogs men’s health and also writes Virectin Reviews. He encourages people to live a healthy lifestyle. Connect with Dwayne via Facebook and Twitter.
A Special Message From Our Founders
Over the past few years of working with health experts all over the world, there’s one major insight we’ve learned.
Most health problems can often be resolved with a good diet, exercise and a few powerful superfoods. In fact, we’ve gone through hundreds of scientific papers and ‘superfood’ claims and only selected the top 5% that are:
- Backed by scientific research
- Simple to use
We then put this valuable information into the Superfood as Medicine Guide: a 100+ page guide on the 7 most powerful superfoods available, including:
- Exact dosages for every health ailment
- DIY recipes to create your own products
- Simple recipes