Tuesday, July 17, 2012

The New Marcro Balanced Diet - Part 2, Protein

Protein is a necessary part of every living cell in your body. Next to water, protein comprises the greatest portion of your body weight. Protein substances make up your muscles, ligaments, tendons, organs, glands, nails, hair, and many vital body fluids. It is essential for growth, repair, and healing of your bones, tissues, and cells. So, you can see the proper amount of protein in your diet is vital for your health and well-being.

Protein is comprised of building-blocks called amino acids. There are approximately twenty-eight commonly know amino acids that your body uses to create all the various combinations of proteins needed for survival. These commonly known amino acids are further classified as essential and nonessential amino acids. Nonessential amino acids can be produced in your body, while essential amino acids cannot be produced in your body and must be obtained from the foods you eat.

The sources of protein in your diet are classified as complete or incomplete. Complete proteins contain all the essential amino acids and are mostly from animal sources such as meat, fish, poultry, eggs, and dairy products. Incomplete proteins lack one or more essential amino acids that your body cannot make itself. Incomplete protein usually come from plant based sources such as fruits, vegetables, grains, and nuts. you must eat incomplete sources of protein in a combination that contains all the essential amino acids in order for your body to use them.

Dr. Donald Layman's research of protein metabolism has revealed that the amino acid leucine triggers protein synthesis in your muscles and that you need at least 21 grams of protein in order for this trigger to happen. This is very important in your quest for weight control because if protein synthesis doesn't happen in the muscles they are not regenerated as efficiently as possible.

Muscle is the active component of your body that burn most of the calories that you consume.  Thus, it's very important to maintain healthy muscle mass in order to convert the food you eat into active energy instead of inactive fat storage.  Dr. Layman's research has also revealed that you need 30 grams of protein at each of your staple meals of breakfast, lunch, and dinner in order to build and maintain healthy muscle mass.

In my next post I will explain how to balance the proper amount of carbohydrates with protein in your meals in order for you body to burn fat more efficiently.
Enhanced by Zemanta