Include Protein in Your Diet to Thrive

Dietary protein is one of the most important topics when it comes to your physique and making improvements to it. Knowing about protein and when it’s most important to have it can make a big difference in energy levels and the proper operation of one’s bodily systems. Protein helps replace worn out cells, transports various substances throughout the body, and aids in growth and repair.

Food high in protein on table, close-up

How much protein you need depends on a few factors, but one of the most important is your activity level. The basic recommendation for protein intake is around 0.36 g per pound of body mass in untrained, generally healthy adults. These needs change for someone in training or high level physical activities.

Beyond the basics of preventing deficiency and ensuring a baseline of protein synthesis, we may need even more protein in our diets for optimal functioning, including good immune function, metabolism, satiety, weight management, and performance. In other words, we need a small amount of protein to survive, but we need a lot more to thrive.

The body needs its protein stores to be continually replenished, which means that you should consume moderate amounts of protein at regular intervals. Consuming more protein may help you stay leaner and more muscular, have a strong immune system, good athletic performance, and a healthy metabolism. It may make you feel full longer and consequently help you manage your body weight.

When you eat protein is just as important as how much. After resistance exercise (RE) such as weight training, the body synthesizes proteins for up to 48 hours afterward. During and immediately after RE, protein breakdown is increased as well. In fact, for a brief period, the rate of breakdown exceeds the rate of building.

If you overeat protein, it can be converted into sugar or fat in the body. However, protein isn’t as easily or quickly converted as carbohydrates or fat, because the amount of energy required to digest, absorb, transport, and store protein is a lot higher than that of carbohydrates and fat.

Talk to Dr. Tsuda about what foods would be good sources of protein for your needs. He and his team can help you with this and other dietary information and treatments.

For information about good sources of protein, visit:

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