Protein
An Important Macronutritient
A macronutrient is is an essential nutrient that your body requires in large amount to produce energy, support bodily functions, and to maintain your body. Protein in one of three important macronutrients your body needs. Protein breaks down into amino acids in your body. Amino acids are the basic building blocks for everything in your body. They are used to repair, build muscle, support immune function, and create hormones and enzymes. They are also needed for bone health, skin, hair, and blood health.
Protein - The How and The Why
How Much Protein
The recommended daily amount is 0.8g per kilogram of body weight, or 0.36g per pound. For a 150- pound person, this would be only 54 grams of protein per day. This is the amount for the average sedentary lifestyle - someone who isn't working out or walking 30 minutes five times a week.
Active adults or older adults (over 40 years of age) should increase to 1-1.2g per kilogram (or 0.45g- 0.54g per pound) combat muscle loss. For a 150-pound person this equates to 67 -81 grams of protein a day.
Types of Protein
Protein is categorized into two categories, complete or incomplete. Complete proteins contain all the essential amino acids your body needs.
Complete proteins are found in meat, fish, seafood, dairy, and eggs.
Incomplete proteins do not contain all the essential amino acids.
Incomplete proteins are plant-based sources such as nuts, grains, and legumes.
Best Sources
Complete proteins such as meat, eggs, and dairy are the best quality when the source has been 100% grass-fed, or at the very least grass finished, pasture-raised, or wild-caught.
Raising beef, pork, lamb, etc. on 100% grasses contains more omega 3 fatty acids, which is highly beneficial and needed for your brain as well as beneficial for lowering inflammation. Pasture-raised is also a higher quality versus cage-free or free-range. While wild-caught indicates the fish has not been farmed, which is also importnat for high quality protein. Organic is the highest quality as it means no or little pesticides have been used.
Action Steps
Action Step 1:
1. Make sure you're getting enough protein: To calculate your recommended protein intake per day:
If sedentary: Your weight in pounds x 0.36 = grams of protein
If active or over 40 years of age:Your weight in pounds x 0.54 = grams of protein
Action Step 2:
2. Choose complete sources of protein: meat, fish, seafood, eggs, dairy
Action Step 3:
3. Choose high-quality protein sources
Action Step 4:
Know Your Farmer
Every website has a story, and your visitors want to hear yours. This space is a great opportunity to give a full background on who you are, what your team does and what your site has to offer. Double click on the text box to start editing your content and make sure to add all the relevant details you want site visitors to know.
If you’re a business, talk about how you started and share your professional journey. Explain your core values, your commitment to customers and how you stand out from the crowd. Add a photo, gallery or video for even more engagement.