For our first blog installment, we want to talk about protein. Now, what do you think of when you hear protein? Maybe, cheese, eggs, chicken, fish? These are all great sources of protein. When I hear protein, I think about how critical it is to the repair and regeneration of muscle tissue and how proteins provide much-needed amino acids to the body’s muscle tissue. This helps to ensure optimal recovery following a tough workout, or really just any every day activity that uses your muscles. Did you know that the human body needs 20 different amino acids to grow and function properly? And these amino acids need to be obtained through food sources that are high in protein, like the ones we just mentioned.

So is all protein created equal? It depends on how well it’s absorbed into the body. There is a hierarchy of sorts when it comes to this, with dairy coming in first, followed by eggs, then by chicken and beef, followed by fish and then by vegetarian sources like nuts, legumes, seeds and beans.

Now, that doesn’t mean you should eat all dairy. You need proteins that offer different amino acids for optimal muscle function. If you don’t have a variety from different sources, over time you could see negative effects on the body like muscle weakness, swelling, low blood pressure or heart rate, liver problems, anemia, muscle and joint pain, and other health-related issues.

To avoid these issues, it’s important to get optimal protein intake, which varies from person to person. In general, each day individuals should get from .6 to .8 grams of protein per pound of body weight, barring any medical conditions which would necessitate an even lower total daily intake. So someone who is 150 pounds, for instance, should get between 90 grams to 120 grams of protein each day. Factors such as lifestyle, type of athlete (endurance or strength) and training intensity should be considered when experimenting with optimal protein intake values.

We hope you enjoyed our first Nutrition Month post and learned a bit about protein. We look forward to seeing you at the Y!

We’re excited to bring you our new blog this March for National Nutrition Month.