Randy and I lost a couple more friends this week. Friday I'm going to a life celebration for someone we lost who is far too young.
The world is spinning all around us, and it can make us feel so hopeless.
It made Randy and I realize we must put all the more focus on our health. We are adament about making sure our food budget includes the vitamins and supplements we need to keep our immune system strong.
There are so many aspects to this. Protein is just one aspect, but it's a big one. I wrote a little about protein recently and how we need to "Count Them Out!"
You may just feel like eating what you are in the mood for, and not "feel" like making the focus on protein meals, but making your meals protein centric can help your health far more than you realize.
Why is protein so important?
As we age (over 40) our bodies develop anabolic resistance. This means we need a little more protein, and it's even more important that we consume it to keep our health.
Protein is just a bunch of amino acids. There are non-essential amino acids that your body manufactures, but then there are essential amino acids that you can only get from food.
Then there are BCAA's which are 3 of the essential amino acids that are key to helping build the proteins in your body, along with the other amino acids.
It's not just muscle (which happens a huge part of your body whether you want to be "muscley" or not), it's hair, skin, organs, tendons, bones, teeth, etc. Your whole body is made up of various proteins, put together by the amino acids which are the building blocks for all protein.
Your body constantly sheds and rebuilds all the proteins, every day, all day, even when you sleep. This is called protein turnover in the body.
If you don't eat enough protein (1 gram per goal body weight per day), it can't keep up with the protein turnover.
Your body can not manufacture the essential amino acids, you must eat enough quality protein through food daily.
And something people do not realize is that all protein we consume has a protein score. What determines the protein score is the amino acids in the food, specifically the essential amino acids (which includes the BCAA's).
Plant foods have some protein value, but the score is fairly low because most are missing essential amino acids and don't have enough BCAA's. This is why a plant based pea and rice protein powder blend with BCAA's added can help those on a plant based diet to get enough good quality protein.
Reading a nutrition label for protein is misleading, because it doesn't break down the amino acid score. Notice how they break down carbohydrates and fats into sub categories to help you. They neglect to do this with protein.
Not only that, many foods, protein bars, powders, etc that contain protein, not all the grams are not really able to be digested because the protein is denatured by high heat. The end result is your body does not get the amount of grams that are on the label.
The RDA minimum protein recommends that .8g per kilogram is the MINIMUM AMOUNT TO PREVENT DISEASE. This is why at least 1 gram per goal body weight in pounds is best for optimum performance and health, better skin, better hair, better energy, better immune system, and better quality of life.
I'm getting a little over that daily, which does not hurt me one bit:
One thing I love about the My TransPhormation App is that 1st Phorm is constantly improving it. Make sure to get the latest update in your App store on a regular basis. This week this is one of the new features, every Sunday you will get your week at a glance. This is really my week, because I'm the real deal and I walk this journey with you!
In order to combat anabolic resistance that continues to happen over the age of 40, you need 2.5 grams of leucine per meal. There are other requirements, but this is just one example with one essential amino acid (which also is one of the three BCAA's).
6 cups of quinoa has 2.5g of leucine and is approximately 1000 calories.
3-4 ounces of chicken breast has 2.5g of leucine and is approximately 130 calories.
What are the benefits of getting adequate good quality protein? Here are just a couple of examples:
Getting enough arginine helps lower blood pressure. It helps with hypertension. It promotes basil dialation which helps blood vessels relax so that more blood can flow.
Getting enough tryptophan, which is the precurser for seritonin, helps with neurotransmitters, which helps with satiety so you are less likely to over eat.
As you walk your journey in health, I interact with you in the My TransPhormation App and show up every day in the Nibbles Fitness forum on this site (for members only) and it's a place where some of us support each others daily, away from the daily noise of mainstream social media.
Most people have questions and they move forward in their journey and I love being here to help with that.
A new challenge is starting, and we do this three times a year. The second challenge every year is the Spring Sprint Challege. While it is eight weeks, and next week is week one, I help people here all year long. I show up every day, and I take my assessment every week, along with my progress pictures and measurements. I don't ask anyone to do anything that I don't also do myself.
I know it's hard. I know this by heart.
So, if you want to join me, you are welcome, any time, all year.
And if you are one of the few who I have helped, and you have a friend who is really ready to walk this journey with us, here is how you can refer them:
Make sure to add your own personal message before sending the link, the last thing anyone needs is something that looks like spam!
Do not be afraid to ask a question. I don't have all the answers, but I'll dig in and find answers. I'm not perfect, but I can dig in and troubleshoot with you. And one thing is for certain, I show up every day whether I feel like it or not. I know that the most important thing we have is our health.
So, feel free to join me. And know that no matter what is going on in the world. No matter what sad things we will face today and the rest of the week.... It's another glorious day to make good choices.
See, we are not so helpless that we can't pull ourselves out of the funk with just a few healthy choices. ❤