Protein is an essential part of our diet and plays a key role in maintaining overall health. It’s important to ensure that we get enough protein in our diet, so that our bodies can make use of it for its many roles, such as building and repairing tissues, forming hormones, enzymes and other molecules.
When it comes to protein intake, timing is important. If you are headed into an active day, eating a balanced breakfast with some protein in it can ensure that you have energy throughout the day. Having a small snack mid-morning and mid-afternoon that contains some protein can help keep your energy levels up and prevent hunger. Consuming protein after strength training is also recommended as it helps muscles recover and repair faster. Eating a protein-rich meal or snack before bed can help support your metabolism while you sleep.
How much protein you should consume depends on factors like age, sex and activity level — for example, athletes need more than the general public. Generally speaking, 0.8–1.2 grams of protein per kilogram of body weight per day is recommended. However, if you are pregnant or breastfeeding, you may need more. Eating a variety of sources, such as lean meats and fish, dairy products, legumes (as long as there are no gut issues to consider) and eggs is the best way to ensure that you get all the essential amino acids for optimum health.
It is recommended to consume protein as soon as possible after a workout, ideally within two hours. This helps muscles recover and repair faster, while also providing the body with essential amino acids. Eating carbohydrates with protein can help further increase muscle growth and support recovery. Consuming some protein before bed can also be beneficial in terms of muscle maintenance and recovery.
What about if you are fasting?
If you are doing shorter fasts (under 24 hours) then it is recommended to consume protein during the feeding window, as this can help with muscle maintenance and recovery. For longer fasts (over 24 hours), having some protein spread throughout the day may be beneficial. This will help keep your energy levels up and provide the body with essential amino acids. As already mentioned, consuming protein before bed is also recommended, as this can help support metabolism while you are fasting. However, it is important to speak to a nutritionist if you have any questions about intermittent fasting and protein intake.
The amount of protein that vegetarians consume can vary greatly depending on their diet, as some vegan foods are rich in protein while others lack it. Generally speaking, a well-balanced vegetarian diet should include many sources of plant-based proteins such as legumes, nuts and seeds, tofu, tempeh, seitan, grains and dairy products. However, it is important to note that those with auto immune issues should be mindful of the amount of grains and legumes that they are consuming as these foods can affect the gut lining. It is recommended that vegetarians also consume 0.8–1.2 grams of protein per kilogram of body weight per day, depending on age and activity levels.
Protein Complete is a great source of protein because it contains a blend of plant-based proteins, amino acids, and enzymes that are designed to support muscle repair, growth, and recovery. It also comes in two delicious flavors: vanilla and chocolate. Plus, Young Living Protein Complete is free from artificial sweeteners, colors or preservatives, so you can be sure that you're getting only the highest quality ingredients. Additionally, it contains digestive enzymes that help your body break down and absorb protein more efficiently for maximum benefit. All in all, Protein Complete is an excellent choice for those looking to support muscle growth and recovery.
A Vegan option is Power Meal which is a complete meal replacement shake that contains 20g of protein per serving. It also has 24 essential vitamins and minerals, probiotics for digestive health, plant-based proteins from quinoa, chia seeds, and pea protein isolate, and fiber to help stabilize blood sugar levels. Additionally, it comes in three delicious flavors: Vanilla, Chocolate, and Strawberry. Power Meal is an excellent option for those looking for a healthy source of protein that also provides essential vitamins and minerals. Plus, it’s free from artificial sweeteners, colors or preservatives.
In conclusion, protein is an important part of our diet and should be included in meals and snacks throughout the day. Timing protein consumption around physical activity, such as strength training or endurance sports can help improve performance and recovery. Eating a variety of sources and supplementing to work with your lifestyle and activity will ensure that you get all the essential amino acids for optimum health.