We all know that protein plays a major role in our everyday lives. After all, proteins are considered the building blocks of life as every cell in the human body contains protein.
Since protein is one of three macronutrients that make up our diet, along with carbohydrates and fat, it’s extremely important that we’re consuming enough protein every day. But sometimes we might not be sure if we’re getting enough protein through our diet, leading us to wonder: Should I take a protein supplement? If you’ve ever asked yourself that question, we’ve got you covered with the Recommended Dietary Allowance (RDA), six reasons why you might want to consider protein supplementation, and the different types of protein powders available to you.
Why Do You Need Protein In Your Diet?
You need protein in your diet to help your body repair cells and make new ones, and to build and maintain your bones, muscles, and skin. Since your body doesn’t store protein in the same way that it stores fat or carbohydrates, it’s extremely important that you’re getting enough dietary protein, which is why you need to eat protein every day.
The basic structure of protein is a chain of amino acids. During digestion protein foods are broken down to provide your body with amino acids, in order to support good health In fact, your body needs a continual supply of amino acids[AF1] provided in adequate amounts to help maintain overall health and even maintain proper functioning of your muscles.
The three types of amino acids are essential, nonessential, and conditional. Essential amino acids cannot be made by the body and must be supplied by food. They’re found in animal sources like meats, milk, fish, and eggs, and they’re also found in plant sources such as soy, beans, legumes, nut butters, and certain grains. Nonessential amino acids are made by the body from essential amino acids, or in the normal breakdown of proteins, and conditional amino acids become important when we’re really stressed or sick.
How Much Protein Does Your Body Require?
While the amount of protein that your body requires depends on a variety of factors, such as age, sex, health, and physical activity level, the good news is that most Americans eat enough protein in their diet on their own.
The Recommended Dietary Allowance (RDA) is the average daily level of intake sufficient to meet the nutrient requirements of 97%-98% of all healthy people. The recommended protein for most sedentary people is 0.8 g of protein per kilogram of bodyweight per day and works out to be about 46 to 56 grams daily for women and men respectively.
Foods That Are Rich In Protein
Meat, poultry, and eggs; beans, peas and lentils; nuts, seeds, and soy products; and all foods made from seafood are part of the Protein Foods Group.
To get more of the nutrients that your body needs, it’s important to select a wide variety of protein foods. The best meat and poultry options are ones that are lean or low-fat, like lean ground beef, pork loin, or skinless chicken breasts, and when choosing seafood, go with options like salmon, anchovies, or trout, which are higher in beneficial omega-3 fatty acids and lower in methylmercury. If you’re a vegetarian, your options in the Protein Foods Group include beans, peas, and lentils, as well as nuts, seeds, and soy products.
And to give you a little bit of a better idea about the amount of protein that certain foods have, one large egg has 6 grams of protein, one roasted chicken breast without skin contains 53 grams of protein, one cup of oats has 11 grams of protein, one 6-ounce container of Greek yogurt has 17 grams of protein, and one cup of cooked quinoa has 8 grams of protein.
4 Reasons That You Might Want To Consider Protein Supplementation
1. You’re starting a new workout program and are trying to build muscle.
Since protein is essential for muscle growth, it might be a good idea to incorporate protein powder into your workout regimen in order to meet your new protein needs.
2. You’re increasing the intensity and duration of your workouts and want to support recovery from muscle soreness after you exercise.
Protein supplementation post-workout has been shown to help people recover after a tough workout session, and potentially increase muscle and strength gain.
3. You’re vegan (or going vegan).
For vegans who find it challenging to meet the daily recommended intake of protein, you can use protein powder for added nutrition.
Rather than skipping breakfast because you don’t have enough time in the morning, you opt for a quick protein shake instead. If you’re considering supplementing your diet with protein powder, make sure to speak to your doctor or dietitian first to see if it’s a good idea for you. If you get the go-ahead from your healthcare professional, choose only high-quality products.
Purely Inspired® Organic Protein 100% Plant-Based Nutritional Shake provides you with a premium, vegan protein you can feel good about. It features an organic formula and includes the ingredients that meet the Purely Inspired commitment to pure ingredients, pure value.