I Don’t Lift Heavy. Do I Still Need Protein?
Protein is for bodybuilders, right? Big dudes that lift heavy in the gym, trying to get even bigger. Ripped women who want even more muscle definition. Those are the only people that protein applies to, right? No way. You need protein – absolutely need it. No matter whether you’re trying to lose weight, maintain, build muscle or just function properly, you have to get enough protein.
Get it from lean meat, seafood, beans, nuts or a Performance Inspired protein product. Just make sure you get it. Here are some pretty compelling reasons to make sure you get your protein and exactly how much you need to stay healthy, functional and reaping all of the benefits of a protein-rich diet. You don’t even have to lift.
Why You Need Protein No Matter What
Your body needs protein no matter if you’re a competitive bodybuilder, a world-class couch potato or a run-of-the-mill, moderately active average Joe. Getting the right amount of high-quality protein is crucial for the function of your body. You must make sure you’re getting it.
“You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes and more,” according to the Harvard Medical School’s Harvard Health Publication.
The roles protein plays in the body are critical. According to U.S. National Library of Medicine, proteins are required for the structure, function and regulation of the body’s tissues and organs. These large, complex molecules are made up of hundreds or thousands of amino acids that determine the protein’s structure and function.
Not getting enough protein can result in a protein deficiency, complete with some pretty nasty symptoms. Slacking on your protein intake can make you feel tired, fatigued and weak, according to Self Magazine. Over time, your body may cannibalize your muscles to try to make up for the protein that it’s missing.
Your immune system may suffer too, since protein is a necessary component for fighting off infection. Your nails can weaken, your skin can become dry and flakey and your hair could start falling out. If you feel yourself craving protein, or even sugar that would stabilize the fluctuating blood sugar levels caused by consuming too little protein, you could be experiencing a protein deficiency. Your body will let you know what it needs one way or another.
How Protein Can Benefit Anyone
On top of being absolutely necessary for your body to function properly, eating a diet rich in good sources of protein can have a host of other benefits that will improve your quality of life. Protein is especially good for folks who are looking to lose weight or maintain a healthy size. According to Authority Nutrition, protein can even out hunger levels, reduce late night junk food cravings and even boost metabolism.
Of the three macronutrients (carbohydrates, protein and fats), protein is the most filling. It reduces the levels of the hunger hormone ghrelin and boosts levels of the satiety hormone peptide YY, signaling to your body that you’ve had enough. “In one study, increasing protein for 15 to 30 percent of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything,” according to Authority Nutrition.
Protein can prevent you from sauntering toward your fridge for a sweet, fatty junk food snack late at night as well. In one study, overweight men who increased their protein intake to make up 25 percent of their daily calories showed a 60 percent reduction in cravings and reduced desire to snack late at night by 50 percent. Loading up on protein during the day can keep you from loading up on Zebra Cakes later that night.
Protein can boost your metabolism for a little while too. Every food has a thermic effect, making our bodies burn calories just for digestion. Protein has a much higher thermic effect – about 20 to 35 percent – than fat or carbohydrates. According to Authority Nutrition, a high protein intake can significantly boost your metabolism and increase the amount of calories you burn, amounting to as many as 80 to 100 more calories burned every day.
How Much Protein You Actually Need
You need protein. You want protein. But how much protein should you get? At the bare minimum, according to the Harvard Medical School’s Harvard Health Publication, you should be getting 0.8 grams of protein per kilogram of body weight per day. (That’s about .36 grams of protein per pound of bodyweight per day.) This is the Recommended Daily Allowance (RDA), the absolute minimum your body needs to prevent you from getting sick. It’s not the specific amount you’re supposed to eat each day.
“For a relatively active adult, eating enough protein to meet the RDA would supply as little as 10 percent of his or her total daily calories,” according to Harvard Medical School’s Harvard Health Publication. “In comparison, the average American consumes around 16 percent of his or her daily calories in the form of protein, from both plant and animal sources.”
Don’t worry if you think getting the average 16 percent is too much, though. According to the Protein Summit, 16 percent isn’t excessive at all. The potential benefits of protein, researchers argue, are a great reason to up your intake even more. The Harvard Medical School concluded that aiming for up to twice the RDA of protein is safe and reasonable. This will make up about 15 to 25 percent of your total daily calories. Choose good quality proteins and drop out some of the refined carbs to balance your total calories.
You’ve got to get your protein in. It’s going to keep you full, keep you functioning and keep you from reaching into the junk drawer in the middle of the night for a candy fix. If you don’t get the protein you need, your body could suffer. It’s not just for bodybuilders or strongman competitors or toned gym rats looking to beef up. Protein is for everyone.
For the best source of quick, easy, all-natural protein, look no further than Performance Inspired Nutrition’s line of protein products. Check us out on Facebook, Twitter and Instagram for information and inspiration.
