The Truth About Protein in Your Diet: What You Really Need to Know!
When you are working abroad as an expat, you need to make sure you are maintaining some home based habits that keep you healthy. The questions is how healthy is good and what do you need to eat to stay healthy as an expat.
As a very important macro-nutrient, protein has long been viewed upon as something people need if they are to keep healthy. So, you've likely been told to make sure that you include plenty of protein in your diet no matter whether you are looking to lose weight, pack on the muscle, or just stay healthy. But with so much contradicting information about how much protein is actually needed and what sources are best, it's easy to feel quite lost. And does too much protein hurt your body? Here, we will look at what protein is really doing for you, the truth about protein in your diet and how you can level the balance.
What Exactly is Protein and Why it Matters?
Protein is a macronutrient that plays an essential role in nearly every function in your body. It’s made up of amino acids, which are the building blocks of muscle, skin, hair, and organs. Protein helps repair tissues, produces enzymes and hormones, and is crucial for a healthy immune system.
Unlike carbohydrates and fats, your body does not store protein in large quantities, meaning you need a regular intake to meet your body’s needs. For those who are physically active, whether through strength training or endurance sports, protein is particularly important for muscle repair and recovery.
How much protein do you really need?
One of the most common misconceptions about protein is how much you actually need. The Recommended Daily Allowance (RDA) for the average sedentary adult is around 0.8 grams of protein per kilogram of body weight. However, if you are more active, aiming for 1.2 to 2.0 grams per kilogram of body weight is a good guideline, especially if you are engaged in regular strength training or high-intensity activities.
As an example, according to the RDA set in place by the United States Government, someone weighing 150 pounds would require about 55 grams of protein per day. However, if you are very active or an athlete of some kind worth your salt the chances are that he can require between 80 to 130 grams just for supporting muscle repair and fast recovery.
What are the common sources of Protein?
Protein can be derived from animal-based or plant-based sources, giving you plenty of alternatives to meet your dietary goals.
Animal-based Foods:
Meat (chicken, pork, beef, etc. ) – These are some of the richest sources of protein, starch or fat, providing all essential amino acids.
Chicken breast or turkey, in particular lean meats, are great choices for those seeking to minimize fat intake and still get their protein needs met.
Fish: they are not only rich in protein but also contain healthful fats like omega-3 fatty acids. For example, salmon (mackerel) or tuna.
Eggs (Ostrich Eggs)-A single large egg contains about 6 grams of high-quality protein which makes it a good option for breakfast or snack material.
Dairy: Milk, yogurt, and cheese are excellent sources of protein, particularly Greek yogurt which has the highest protein content compared with any other type.
Plant-based Foods:
Legumes (beans, lentils, chickpeas, etc. ) – These provide both protein and fibre: perfect for plant-based diets.
Nuts and Seeds: Almonds, chia seeds and flaxseeds are full of protein and healthful fats, giving a nutrition boost to any meal they are added to.
Soy Products: Tofu, tempeh and edamame are high in protein and can be used to replace meat in many dishes.
Whole Grains: Foods such as quinoa, farro and brown rice also provide a good yield of protein, particularly when combined together with other protein-rich foods.
Can you consume protein past the acceptable limit?
People's obsession with protein has led some to eat too much of a good thing. If too much protein is consumed, negative side effects such as kidney strain and dehydration may occur over time.
Moreover, a very high protein, low carb diet will increase the likelihood of nutrient deficiencies, especially if you are not eating a well-balanced meal. As such you should also consider that proteins ought to be just one part in the mix that includes healthy fats, carbohydrates and fiber.
Protein is a Key Factor in Losing Weight and Gaining Muscle
Touted as a key nutrient in fabrication and muscle building, protein has a number of benefits in both areas, though the real question is how or why.
Lose Weight: The low density of protein foods makes them more satisfying than either carbohydrates or fats, which can lower your volume of intake and lessen the likelihood that lead overeating. Also, although the energy cost of protein digestion is only slightly higher than that for fats, it does mean to some extent you’re kicking your metabolism up through a process called the ‘thermic effect of food’.
Hence, Muscle Building: A critical part for anyone wanting to gain muscle is to get a solid amount of protein. After your workout, your muscles go through the recovery phase: they start repairing themselves and getting stronger. Eating protein following exercise provides those amino acids necessary so that process can happen. The best way of promoting muscle growth is to combine eating protein with resistance training.
Summary
So, if you are constantly on the go and living in a foreign country, you may want to try local varieties of Protein - humus in Easter countries or sushi in Asian countries, all a part of the expat experience you are living.
Protein is indeed an essential nutrient for the human body, but it should come in just the right amount. You don't need all those extra protein shakes or to avoid other food groups when it comes down to getting your fill of it. Rather, emphasize eating a wide range of protein sources (from the land and sea), and adjust intake depending on your activity levels and health goals. By understanding how much protein your body really needs, along with which sources are healthier for you, you can optimize your dietary regime towards even better health or weight management-and even muscle mass.
