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When it comes to health, many people automatically think of meat when they hear “protein.” It’s no surprise—meat is packed with protein and often dominates the conversation around this nutrient. However, let’s shift our focus from meat to protein itself. In this blog, I’ll share what protein does to your brain, how much you need, when to consume it, and the best sources to consider.

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What Protein Does to Your Brain

Did you know that your brain consists mostly of fat, water, and protein? Protein is essential for producing neurotransmitters—chemicals that help transmit signals between brain cells. This means that without adequate protein, your brain can’t function properly.

Here are a few ways protein benefits your brain:

  • Mental Clarity: Protein is linked to increased mental clarity and improved working memory, which is important for staying focused and productive.
  • Executive Function: This refers to your ability to make decisions and manage tasks effectively. A good protein intake supports this function.
  • Mood Regulation: Protein plays a role in regulating mood and can help manage pain and anxiety.

Given its importance, let’s discuss how much protein you actually need.

 

How Much Protein Do You Need?

The amount of protein you need can vary based on several factors, including age, gender, and activity level. Here’s a quick guideline:

  • Adults Over 65: Aim for half your body weight in grams of protein daily. For example, if you weigh 150 pounds, target around 75 grams of protein.
  • Adults Under 65:
      1. Women: About 45 grams per day.
      2. Men: About 55 grams per day.

Of course, special circumstances like pregnancy, childhood, or high activity levels (such as for athletes) may require increased protein intake.

 

When to Consume Protein

Many people tend to load up on protein during dinner, but experts suggest this isn’t the best approach. Instead, spreading protein consumption throughout the day can be more beneficial. Here’s why:

  • Sustained Energy: While carbohydrates provide quick energy, protein helps maintain that energy over a longer period. This is particularly important throughout your busy day.
  • Satiety: Protein helps you feel fuller for longer, which can lead to healthier eating habits.

Aim for about 20 to 40 grams of protein at each meal to maintain energy levels and keep hunger at bay.

 

Meat vs. Meatless Protein

While meat is often seen as the primary source of protein, it’s not the only option available. Let’s take a closer look at the benefits and challenges associated with both meat and meatless proteins.

The Benefits of Meat

  • High Protein Content: Meat is a complete protein, meaning it contains all nine essential amino acids your body needs. This makes it a convenient source of protein.
  • Nutrient-Rich: Meat provides various essential nutrients like iron and vitamin B12.

However, there are some challenges with meat consumption:

  • Overconsumption Risks: Eating too much meat can lead to weight gain and may damage your kidneys.
  • Quality Matters: Lean, grass-fed, or wild-caught are the healthiest choices. You want to avoid added fats and toxins often found in processed or conventional meats.

The Advantages of Meatless Proteins

For those opting for a plant-based diet, meatless proteins can also provide essential nutrients:

  • Lower in Saturated Fats: Many plant-based proteins are lower in unhealthy fats compared to some meats.
  • Diverse Options: Legumes, nuts, seeds, and grains offer a variety of protein sources.

However, meatless proteins have their challenges as well:

  • Quantity Matters: Plant-based proteins generally contain less protein per serving than meat. You may need to consume more to reach your protein goals.
  • Completeness of Protein: While some plant-based foods are complete proteins (like quinoa, eggs, and dairy), many are not. This means you need to combine different sources to ensure you’re getting all nine essential amino acids.

 

Strategies for Getting Enough Protein

So, how can you ensure you’re meeting your protein needs, whether you choose to eat meat or not? Here are some practical tips:

  • Balance Your Plate: If you eat meat, consider reducing your intake while incorporating more plant-based proteins. A balanced approach can provide the benefits of both worlds.
  • Explore Plant-Based Proteins: Foods like beans, lentils, chickpeas, and tofu are excellent protein sources. Pair them with grains like rice or quinoa to create a complete protein.
  • Include Dairy and Eggs: If you’re not vegan, dairy products and eggs are fantastic sources of complete protein. Greek yogurt and cottage cheese are particularly high in protein.
  • Don’t Forget Snacks: Incorporate protein-rich snacks throughout the day. Nuts, seeds, and protein bars can provide a convenient protein boost.
  • Consider Protein Powders: For those on a plant-based diet, protein powders can be a valuable addition. Look for organic options that contain a blend of different plant-based proteins.
  • Keep Track: If you’re unsure whether you’re getting enough protein, consider tracking your intake. Apps can help you log meals and ensure you’re meeting your protein needs.

 

The real question is not whether you should eat meat but rather how you can ensure you’re getting enough protein in your diet. It’s important to be mindful of your protein sources and intake throughout the day.

If you’re looking for specific protein combinations or more information on complete proteins, feel free to text “PROTEIN COMBI” to my business line (951) 209-0949 or click here: https://pb-site.com/t/WJb97nmh6QH

For questions, comments, and inquiries, please send Berniece a message:

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