When it comes to eating a solid diet, most of us know to incorporate fruits, veggies and lean proteins in addition to plenty of water and whole grain carbohydrates but do you know just how important those proteins are for achieving your health and fitness goals?? Protein is very important for building muscle and toning your physique but it is also very important for your long-term health! Here are 5 reasons (not that you need any more lol) why protein should be included in every meal, especially for my active females out there!
There are many other reasons why protein is VITAL to maintaining health, short- and long-term, as well as helping you achieve your goals…plus protein is delicious!
One of my favorite protein packed snacks that I make for my hubby (I ALWAYS have to make the big daddy size lol) is a pumpkin protein shake. It is delicious for breakfast, a post-workout meal or dessert!
- Protein helps control hunger and keeps you full longer throughout the day. Research has shown that eating a meal packed with protein triggers a reduction in the hormone Ghrelin (a hunger-inducing hormone) and increases the amount of peptide tyrosine tyrosine, PYY (a satiety-stimulating gut hormone). Your body is slower at digesting proteins, which is one of the reasons why proteins keep you fuller longer compared to carbohydrates. Starting your day with a high-protein breakfast may prevent you from raiding the fridge later in the day.
- Protein helps create a lean, mean physique. Diets high in amino acids aka the building blocks of protein help build a strong foundation compared to diets high in carbohydrates. You must have the essential amino acids to rebuild your muscles when you break them down with strength training. Studies have shown (especially in women) that a diet high in protein can contribute to a reduction in fat tissue. If you want to build those sculpted muscles, ya gotta feed them with delicious proteins!
- Eating protein is also important for immune function. Antibodies are specialized proteins that help your body ward off antigens (the pesky invaders that make you sick). These antibodies travel through your blood stream, protecting you from viruses and bacteria. In addition, your red blood cells contain hemoglobin, an iron-containing protein that carries oxygen to exercising muscles via the bloodstream.
- Protein helps repair and maintain tissues. Every single cell in the body utilizes protein for one process or another. Your skin, hair, nails, muscles and bones all need protein to grow and maintain structure and strength. Proteins help reduce the effects of aging and sarcopenia as well as reduce the risk of bone degeneration.
- Protein is a fuel source! After long bouts of training (think endurance events lasting longer than 90 minutes), your muscle glycogen stores become depleted and your body must use fuel from another source. Your muscle tissue becomes a sufficient source through a process called gluconeogenesis (when glucose is synthesized from fatty acids and amino acids of lean muscle).
There are many other reasons why protein is VITAL to maintaining health, short- and long-term, as well as helping you achieve your goals…plus protein is delicious!
One of my favorite protein packed snacks that I make for my hubby (I ALWAYS have to make the big daddy size lol) is a pumpkin protein shake. It is delicious for breakfast, a post-workout meal or dessert!
Did you know that massage has been shown to improve the condition of the body’s largest organ-the skin. It promotes tissue regeneration, helps reduce scar tissue and even helps reduce the appearance of stretch marks. Massage can help reduce post-surgery adhesion's and swelling as well as improve circulation by pumping oxygen and nutrients into the tissues and vital organs. 
Branch Chain Amino Acids (BCAAs)- Branch Chain Amino Acids or as commonly referred to BCAAs, are amino acids that have an aliphatic side-chain with a branch. The BCAAs are Valine, Leucine, and isoleucine and are part of the nine essential amino acids intake through diet. When taken during training, BCAAs have been shown to prevent loss of lean body mass (muscle breakdown or catabolism), increase energy, enhance protein synthesis and aid in recovery. I use the pill and powder form throughout the day. I use the pill form pre-cardio especially if it happens to be fasted to prevent muscle breakdown and in between meals when dieting. The powdered form is fantastic to throw in your water for pre-, during and post-workout. 
Glutamine- This has been my lifesaver multiple times! You know when you are so sore from working out you can barely walk up the stairs of put your hair in a ponytail? Yea me neither! Just kidding, that is every dang week! Glutamine is also an amino acid that is the most abundant free amino acid in skeletal muscle and human blood. Glutamine is very important for protein synthesis, cellular energy, gut and intestinal health, and prevention of muscle catabolism. I take this in the pill and powder form throughout the day especially post-workout because it has been shown to re-synthesize glycogen levels in muscle. Just like the BCAA powder, the powdered Glutamine is great to throw in your water or protein shake. 
Fish Oil- Fish oil is very high in Omega-3 fatty acids (EPA and DHA), which are essential fatty acids that we must ingest through our diet because they are not synthesized in our bodies. Omega-3 fatty acids play important roles cognitive functioning, heart health, vision and joint health. Fish oil also helps tremendously with exercise-related inflammatory and oxidation by reducing the inflammation and aiding with recovery. Fish oil, especially EPA and DHA, have been suggested to aid in protein synthesis and possibly limit muscle breakdown. I typically take fish oil pills with breakfast and dinner, but it is more of a personal preference when to take it. 
Arginine- Surprise! Arginine is a non-essential amino acid that the body normally produces. Arginine is found in animal products such as dairy, beef, poultry, and seafood and in plant sources such as chickpeas, oatmeal, nuts, seeds and wheat flour. Arginine plays a role in wound healing, immune function, and release of hormones and is a pre-curser for nitric oxide synthesis. When working out, arginine is beneficial in muscle tissue repair, muscle growth, and since it is a precursor to nitric oxide (a vasodilator), it increases blood flow to the working muscles thus increasing muscular endurance (think more oxygen delivered to your muscles). I typically take Arginine in pill form about 30 minutes prior to weight training. 
