Not All Food Proteins Are The Same
Protein is made up of amino acids. These amino acids are often referred to as building blocks because the small units are assembled in different sequences and lengths to build different proteins. So this means that different foods contain different proteins .
There are 20 amino acids and nine of these are called essential. This is because your body cannot make them .
Protein that comes from animal sources is known as complete protein . It contains all the essential amino acids. On the flip side, plant proteins are considered incomplete proteins. They are missing at least one of the essential amino acids. The only exception to this is soybeans, which are a complete protein. What this means is that not all proteins are equal. And if you do not eat meat, poultry, fish, eggs or dairy, you have to manage your protein intake to make sure your body gets the full range of essential amino acids. But as long as you eat a wide variety of foods, you can usually make complete proteins.
Fight Sweets With Healthy Stuff
Yet another birthday at work with cupcakes? Or extra stress have you aching for some sweets? To fight the urge, Berndt has this trick: When Im craving sweets, I reach for a chocolate milkshake made with chocolate whey protein blended with frozen almond milk cubes. Its delicious, and the protein helps curb my craving for sweets.
How To Increase Leptin: What Does It Do
What is leptin? Leptin is a hormone that plays an important role in fat metabolism, appetite, and weight. Its released by fat cells to signal the brain when youve had enough food, and it also regulates energy balance and metabolism.
The more fat cells one has, the more leptin your body produces. This means that if someone has high levels of leptin, then they are likely overweight or obese but not always! So what foods are high in leptin? Foods like hummus and lentils contain lots of protein which will help to increase your levels naturally.
Leptin is naturally produced in the fat cells and works to regulate energy balance by signaling to the brain and hypothalamus when an individual has eaten enough. It also signals when theres excess body fat. Leptin tells us when were full, so we can stop eating it also helps regulate metabolic rate, so our bodies burn fat better and ensure that we never get too hungry.
It also balances the amount of nutrients our body absorbs, which is why its so important to have a healthy diet with balanced calories and protein levels. This article will discuss how leptin levels can be affected by different things such as obesity, starvation, overeating, and supplements!
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Have A Protein Shake For Breakfast
Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein.
However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients.
Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full (
Heres a basic whey shake recipe:
Whey Protein Shake
- 8 ounces of unsweetened almond milk
- 1 scoop of whey powder
- 1 cup of fresh berries
- stevia or another healthy sweetener, if desired
- 1/2 cup of crushed ice
Combine all ingredients in a blender and process until smooth.
Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.
Get To Know Ashwagandha
Ashwagandha has been a part of Ayurvedic medicine for thousands of years, mostly as a treatment for infertility. Until recently, Western medicine tended to scoff at the idea that this small evergreen shrub produced anything more than a captivating myth. However, once Western researchers finally got around to taking a look at Ashwagandha, they were impressed.
It turns out Indian ginseng, as its also called, does pretty much what traditional healers have been saying for centuries that it does: boost testosterone and increase sperm counts. Ashwagandha is most often taken as a supplement in capsule form, but ashwagandha powder can also be sprinkled into your latte or used in baking.
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The Dangers Of A High Protein Diet
Most Australians eat far more protein than they need. And there are some dangers associated with eating a high protein diet:
- Some protein-rich foods may increase your risk of heart disease, as they are high in cholesterol-raising saturated fat.
- It is also thought that a diet high in red meat particularly deli meats such as ham, bacon and salami may increase your risk of bowel cancer.
- High protein diets often restrict your carbohydrate intake. And this can mean we miss out on important vitamins and minerals, and lead to problems associated with not getting enough fibre .
- And if you drastically reduce your carbohydrate intake, your body will go into a state called ketosis, meaning it burns fat for energy rather than carbohydrate. While that sounds appealing, it often leads to side effects like moodiness, bad breath, difficulty concentrating, and low blood sugar levels. Your body may also start to convert protein into carbohydrates to feed the brain, and in the long term may also put you at risk of conditions like heart and kidney disease.
- A high protein diet may also adversely affect your kidney function if you have kidney disease.
Immune System And Age
As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions.
While some people age healthily, the conclusion of many studies is that, compared with younger people, the elderly are more likely to contract infectious diseases and, even more importantly, more likely to die from them. Respiratory infections, including, influenza, the COVID-19 virus and particularly pneumonia are a leading cause of death in people over 65 worldwide. No one knows for sure why this happens, but some scientists observe that this increased risk correlates with a decrease in T cells, possibly from the thymus atrophying with age and producing fewer T cells to fight off infection. Whether this decrease in thymus function explains the drop in T cells or whether other changes play a role is not fully understood. Others are interested in whether the bone marrow becomes less efficient at producing the stem cells that give rise to the cells of the immune system.
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Always Keep Protein Powder Handy
Just like you keep some deodorant for the sweaty days, hair-ties for when you just *cant* with your hair, and lipstick for an impromptu happy hour, Dale suggests keeping another must-have item at hand: protein powder. I always keep a mini Ziploc of high-protein, zero-carb powder in my purse to make sure Im never hurting for my post-workout recoveryor a healthier snack choice at work, she says. Watch for the signs youre not getting enough protein.
How Much Protein Should I Eat
For most people a daily dose of around 0.8-1g of protein per 1kg of body weight is recommended. For weightlifters and strength athletes 1.4 2g of protein per kg of body weight is recommended per day, with a recommendation of 1.2-1.6g of protein per kg of body weight per day for endurance athletes. After exercise, protein is particularly important since muscles need it to recover and grow. A portion of protein is recommended within 30 minutes of exercise, when your muscles are particularly receptive to protein synthesis.
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Why Do We Need Protein
Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Everyone needs protein in their diet, but if you do endurance sports or weight training you may benefits from increase your protein intake, as well as factoring it into your training routine at specific times to reap its muscle-building benefits.
Studies also suggest that as we get older we may benefit from eating more protein because it helps minimise the muscle loss associated with aging.
Why Should You Care About Collagen Synthesis
Because the degree to which your body produces, forms, and degrades collagen directly impacts:
- injury recovery time
- future injury risk
- mobility and overall joint function
Collagen synthesis doesnt just matter during the 6-12 weeks youre recovering from a sprain, strain, or tendinopathy. It dictates the strength and resilience of your joint tissues for a lifetime.
Interestingly, much of what we know about collagen synthesis comes from in-vitro studies and the meat industry, believe it or not.
This is good and bad.
Good because our friends in the meat industry have no vested interest in which supplements you do or dont buy. Theyre simply trying to understand the science behind collagen and what that means for tissue quality.
On the other hand, animal studies are not as reliable as placebo-controlled human studies.
Luckily for us, the science has advanced leaps and bounds in the last 20 years.
But common knowledge, exercise programming recommendations, and nutrition strategies for optimizing collagen health hasnt caught up yet.
There’s a lot more to collagen synthesis than just taking supplements.
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Resistance Exercise Nutrition And Protein Synthesis
Skeletal muscle is continually breaking down and synthesizing protein. If muscle is going to maintain its mass, the net level of protein balance must equal zero. If muscle is going to gain mass, protein synthesis must exceed protein breakdown. While it may be common to view resistance training as a powerful stimulus for protein synthesis, it is also important to recognize that it is a signal for protein breakdown. Phillips et al. has shown that resistance exercise results in increased muscle net protein balance for 2448 hours. Both protein anabolism and catabolism increase after exercise, but the increase in anabolism is relatively larger, causing the net muscle protein balance to be positive. In his experiment, Phillips et al. used 8 sets of 8 concentric and eccentric muscle actions at 80% of each subjects single repetition maximum effort. The participants in the study were allowed to consume meals prior to and after the exercise. This is important, as later research showed a lack of protein synthesis after exercise when nutrition was absent. Esmarck et al. resistance trained 2 groups for 12 weeks and showed that a control group receiving no nutrition for 2 hours post-exercise decreased lean body mass while those consuming 10gm of protein immediately after exercise increased lean mass.
Exercise And Lift Weight:
Lift weight is the best exercise on how to gain weight. It will help you to increase your muscle in your body. You should start slowly and increase weight gradually if you are not familiar with this training. Other exercises that are also beneficial include biking, doing push-ups or swimming.
These are 8 helpful ways and techniques on how to gain weight naturally and effectively that I would like to introduce to you. I hope that you will find these ways helpful. If you have any questions to ask, please raise your voice by leaving your comments bellow. I will answer as soon as I can.
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Debunking The Myth That Americans Dont Get Enough Protein
Theres a commonly held belief that Americans dont get enough protein from their diets. A quick walk through the grocery store reveals hundreds of products that are marketed as great sources of protein. The number of protein callouts is so excessive, youd think there was a major protein deficiency in our country.
Not so. The average American gets about 15 percent of their calories from protein, which falls within that 10 to 35 percent sweet spot. And in fact, most Americans get 2 times as much protein as they need.
The Dietary Guidelines for Americans 20152020 found that teenage boys and men actually take in more meat, poultry, and eggs than recommended. Protein comes with a host of health benefits, but it is possible to overdo it .
Protein Makes You Burn More Calories
Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.
It makes you burn more calories around the clock, including during sleep (
This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day .
A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.
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How Is Collagen Synthesis Measured
In animal studies and in-vitro studies, collagen synthesis is often measured by amino acid labeling techniques.
For example, animals are given amino acids with distinct signatures that researchers can track, then the total amount of those amino acids that is assimilated into joint structures is used as a measure of collagen synthesis.
Methods like this are problematic, because they dont take into account collagen degradation rates, and dont always translate to human joint function.
However, in placebo-controlled environments, methods like this can tell us whether or not an experimental variable made a significant impact. And lead us into more relevant human research.
Researchers also measure specific collagen propeptides in human skin before and after wound treatments to determine rates of collagen synthesis.
Blood tests that track collagen propeptides have been used in studies on exercising athletes to measure collagen synthesis as well.
Very High Protein Diets Are Dangerous
Some fad diets promote very high protein intakes of between 200 and 400g per day. This is more than five times the amount recommended in the Australian Dietary Guidelines. The protein recommendations in the Guidelines provide enough protein to build and repair muscles, even for body builders and athletes. A very high-protein diet can strain the kidneys and liver. It can also prompt excessive loss of the mineral calcium, which can increase your risk of osteoporosis.
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Maximum Protein Absorption Per Meal
It might look like that the more protein you take in your diet, and the more should be the benefits however, this is not the case.
Your body is not able to digest all the protein it consumes. Twenty-five percent of the digested protein gets catabolized for balancing the nitrogenbalance found in your body.
Science suggests that the rate at which the protein gets utilized from the meals come with a limit, and that limit is around 30 40 grams of protein while your body is consuming it in a resting position .
This comes down to taking 1.6 grams of protein per kilogram of your body weight per day for a positive nitrogen balance regarding building more muscles and getting faster recovery.
Consuming 0.25 grams of protein per body weight in each meal is also one way of consuming a high protein diet for building more lean mass or getting faster recovery against catabolic conditions or metabolism altering states.
Consuming a protein intake higher than this limit can significantly hamper the way of normal protein digestion, which can decline important protein-dependent functions in the body, such as muscle synthesis. Therefore, important purposes like muscular hypertrophy or cell regrowth are not attainable to their fullest.
Its All About The Protein Package
When we eat foods for protein, we also eat everything that comes alongside it: the different fats, fiber, sodium, and more. Its this protein package thats likely to make a difference for health.
The table below shows a sample of food packages sorted by protein content, alongside a range of components that come with it.
To call out a few examples:
- A 4-ounce broiled sirloin steak is a great source of proteinabout 33 grams worth. But it also delivers about 5 grams of saturated fat.
- A 4-ounce ham steak with 22 grams of protein has only 1.6 grams of saturated fat, but its loaded with 1,500 milligrams worth of sodium.
- 4 ounces of grilled sockeye salmon has about 30 grams of protein, naturally low in sodium, and contains just over 1 gram of saturated fat. Salmon and other fatty fish are also excellent sources of omega-3 fats, a type of fat thats especially good for the heart.
- A cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber, and it has virtually no saturated fat or sodium.
What about protein powders?
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Stress And Immune Function
Modern medicine has come to appreciate the closely linked relationship of mind and body. A wide variety of maladies, including stomach upset, hives, and even heart disease, are linked to the effects of emotional stress. Despite the challenges, scientists are actively studying the relationship between stress and immune function.
For one thing, stress is difficult to define. What may appear to be a stressful situation for one person is not for another. When people are exposed to situations they regard as stressful, it is difficult for them to measure how much stress they feel, and difficult for the scientist to know if a person’s subjective impression of the amount of stress is accurate. The scientist can only measure things that may reflect stress, such as the number of times the heart beats each minute, but such measures also may reflect other factors.
Most scientists studying the relationship of stress and immune function, however, do not study a sudden, short-lived stressor rather, they try to study more constant and frequent stressors known as chronic stress, such as that caused by relationships with family, friends, and co-workers, or sustained challenges to perform well at one’s work. Some scientists are investigating whether ongoing stress takes a toll on the immune system.
Despite these inevitable difficulties in measuring the relationship of stress to immunity, scientists are making progress.