It’s the New Year – we’re setting new goals, working toward a more healthy lifestyle and getting back into an exercise routine after a bit of over indulgence and neglecting those trips to the gym the last couple of months. We can get back on track and elevate ourselves to Next Level Living by following a few simple steps and making the right choices for fueling our body and supporting muscle recovery after those amazing work outs!
Protein is one of our Macro-Nutrients (along with carbohydrates and fats) and it is necessary for a host of functions in the body. But this macro-nutrient has many other roles. Protein is an important building block for bones, cartilage, skin, enzymes, hormones, hair, nails, and so much more. Let’s examine the need for quality protein in our diet and in our supplements.
What is “Protein”?Protein is a combination of amino acids, those that are essential (must be consumed) and those that are non-essential (that the body can make). A complete protein must contain all 9 essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phyenylalanine, threonine, tryptophan and valine). Getting adequate COMPLETE protein is an important part of a healthy diet.
How much protein do we need?This is often a topic of conversation with many of us. According to National Institutes of Health, depending on your age, activity level, and protein quality, the daily grams of protein can vary dramatically.
The International Society of Sports Nutrition recommends people who exercise consume 1.4 – 2.0 grams of protein per kilogram of body weight. One kilogram is approximately 2.2 pounds. So, if your weight is 150 pounds that is approximately 68 kilograms, which would mean, according to ISSN, you should consume about 68 grams of protein per day.
International Society of Sports Nutrition
We know exercise is important to keep our muscles strong, and when we exercise it’s important to consume amino acids (protein) to help support muscle recovery This is one of the functions of protein. In particular, muscle have high concentrations of what are know as Branch Chain Amino Acids (BCAA’s). BCAA’s are 3 of the essential amino acids:
- Leucine
- Isoleucine
- Valine
If you are enjoying a post workout smoothie, take special note to make sure you are getting these important amino acids to assist with muscle recovery. There are also specialized post workout drinks that specifically have just the BCAA’s. This can be an additional supplement especially if you have done a lot of weight bearing exercise. Those muscles will be thankful you gave them a little extra support.
The Biochem line of products offers excellent selections for protein supplements as well as a delicious BCAA powder.
The Biochem Whey Protein Isolate is an excellent protein source, easy to digest and not only is certified gluten free, but also is dual filtered, 99% lactose free, soy free, AVA certified vegetarian and supports immune health. There are multiple flavors to choose from and the sugar free Biochem Whey Protein Isolate is also KETO friendly. Combined with the delicious BCAA’s, you can provide your body with the amino acids it needs to help support muscles as it recovers from exercise.
For Vegans, Biochem offers exceptional options as well. All contain a complete amino acid profile and taste great!
Make sure you are getting adequate amounts of protein every day to reach your Next Level Living!!