Hey Reader,
Welcome to the Protein Power Education Series! As mentioned last week, this marks the first email of the 4-week series.
Today, we'll uncover the protein secrets hidden in your diet. Let's talk about animal vs. plant and dairy sources.
First, definitions. It’s not glamorous, but it’s necessary.
What Is Protein?
Protein is like the body's Lego set. The nutrient gives us our structure and the raw materials to ground and anchor the body to the Earth.
Specifically, the building blocks (20 amino acids) contained in protein make the physical structure of our being, such as in muscle, bone, and the immune system. They are even responsible for our cell shape and growth.
Out of the 20 amino acids, nine are essential for our existence, implying our physical bodies cannot manufacture these on their own, so we must eat them from our diet. The remaining 11 can be produced by our bodies.
These essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Leucine, isoleucine, and valine are BCAAs (Branch-Chain Amino Acids) necessary for muscle health and growth. They're like the foremen on the muscle-building construction site.
You don’t necessarily need to remember those names. I wanted to put the primary colors of the big picture of protein on the canvas first so you know what it is about.
Protein Sources
Where do you get your protein? Well, it's everywhere!
Animal proteins, like lean meats and fish, are muscle-friendly champs. They pack a punch of essential amino acids, fueling your body efficiently.
But don't count out plant and dairy sources. Foods like beans, nuts, and tofu also bring their A-game, offering a variety of nutrients along with protein. (Even a bowl of white rice provides a couple of grams of protein.)
However, remember that animal foods contain a full complement of the essential amino acids. Therefore, animal proteins are usually higher in quality and completeness than most plant-based proteins.
I have compiled the best high-protein foods in animal, plant, and dairy protein categories. This list allows you to compare the protein content of common foods. (I personally eat off this list.)
Now imagine this: 100g of cooked chicken breast and two cups of lentils—both with around 30g of protein. One has fewer calories, while the other offers extra fiber and vitamins. Decisions, decisions!
Here's the takeaway: Mix it up! Blend animal, plant, and dairy sources for a balanced protein diet that suits your lifestyle. Keep that in mind when you eat out and make conscious choices. If dining in fits you better, I've handpicked the recipes below for you to try at home.
Herbed Cod & Lentil Stew
Wild-caught cod filets, red lentils or other types of lentils, tomato sauce, vegetable stock or chicken broth, fresh mint
|
|
Creamy Spinach Artichoke Chicken Pasta
Chicken breast, lentil pasta, baby spinach, artichoke hearts, low-fat cream cheese, parmesan cheese, unsweetened almond milk
|
The recipes are in PDF format, so you can download them instantly. There are labels at the bottom of the recipes. Let me explain what they mean.
- GF: Gluten Free
- DF: Dairy Free
- MP: Meal Prep/Freezer Friendly
- HP: High Protein (>20g per serving)
- Q: Quick (under 30 mins)
That's a wrap. Keep an eye on your inbox for more protein wisdom next week!
Have questions about protein sources? Hit reply, and let's chat about it.
Cheers,
