As we get older it is natural to begin loosing lean muscle tissue. This loss of lean muscle mass is responsible for many of the conditions that we encounter as we age. Particularly noticeable is that our metabolic rate begins to slow down as early as 30 years old. Things we once could eat now make us gain fat.

Protein is the main nutrient that our bodies need to help preserve lean muscle tissue, and most people do not eat enough. Instead they overload on fats and carbohydrates. Of fats, carbohydrates or protein, protein is the one that will not make you fat. Instead protein will work to maintain and even rebuild lost muscle tissue and in turn help to speed up your metabolism.

How much protein should you consume daily? A good rule of thumb is 1 gram per every pound of bodyweight. So a small lady would consume around 100 grams a day, while a large man might consume 250 grams per day. To make it simple, instead of having one chicken breast and a huge heaping serving of rice, have two chicken breasts and a little portion of rice. Orient each meal of the day towards more protein and you will begin to see great improvements in your metabolism and overall health.

Anti-Ageing, Diet, Fitness, Protien, Weight Loss Hide

What determines the quality and bioavailability of a particular type of protein? The answer is the amino acid structure of the protein itself. Let me explain.

All protein is comprised of amino acids. The more complete the amino acid profile determines how complete, or incomplete a protein source is, and the quality of that protein source. Some proteins are missing complete amino acids therefore they are known as incomplete proteins. Each amino acid within a protein plays a particular role in our overall health. If certain amino acids are not consumed for long periods of time dietary inadequacies can occur leading to health problems.

All vegetable sources of protein are incomplete proteins. They must be grouped with other proteins to make a complete protein. This fact is one of the complicating factors in following a strict vegetarian diet. Smart vegetarians need to pay close attention to assure they are getting their amino acid needs met. Soy, rice, hemp, and other plant based protein powders are structurally the worst proteins you can buy for yourself. If an individual is using them for there main protein source they are missing certain key amino acids in their diets.

Animal based proteins are complete proteins. Egg white and whey protein powders are certainly the best proteins on the market. But I do favor whey over egg white, and here is why. Even though egg white is a complete protein and is not missing any particular amino acid, it is has lower levels of certain amino acids than whey. Therefore whey is a more complete protein than egg white. Egg white is good, but whey is better.

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We eat way to much carbohydrates and fats in our diets. The average person seems to pay very little attention to protein intake.

Our body stores all its reserve protein in our muscles. When we don’t eat sufficient protein in our diets our body will begin to cannibalize our own muscle tissue as its only source of more protein. The body’s metabolic rate is solely determined by how much lean muscle mass we have on our frame. Our metabolic rate is what determines the efficiency of out body’s ability to burn caloric energy. Without adequate protein we destroy our lean muscle tissue and in turn destroy our metabolisms. So, by the time we are 40 we have begun to loose much of our lean muscle tissue and have replaced the tissue with fat. And then we wonder why our metabolic rate is so slow.

When people diet they only increase this muscle loss scenario. Most diet programs today focus only on total weight loss, and unfortunately a lot of this weight loss is loss of healthy muscle tissue. When the diet is over you have lost some weight, but the weight usually comes back on, because your metabolic rate has been decreased by the effects of a diet with low protein. When choosing a diet program to follow you need to pick one that understands this and focuses on protein intake while loosing weight. This is the only type of dieting that is in the long run is even worth pursuing. Otherwise your weight loss will only be temporary.

It is almost impossible for an individual to take in to much protein. The idea that to much protein is a health concern has been completely disproven.  Eat as much protein as you can particularly if you are restricting calories.

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