{"id":3150,"date":"2020-03-04T15:23:17","date_gmt":"2020-03-03T18:08:21","guid":{"rendered":"https:\/\/heartmountainchiropractic.com\/incorporating-protein-into-your-diet-march-2020\/"},"modified":"2020-03-04T15:23:17","modified_gmt":"2020-03-04T20:23:17","slug":"incorporating-protein-into-your-diet-march-2020","status":"publish","type":"post","link":"https:\/\/heartmountainchiropractic.com\/es\/incorporating-protein-into-your-diet-march-2020\/","title":{"rendered":"Incorporating Protein into Your Diet (March 2020)"},"content":{"rendered":"

Protein is found throughout the body is virtually almost every tissue and organ.\u00a0 In fact, 20% of the human body is made up of protein.1<\/small><\/sup> The building blocks of protein are amino acids which carry out many roles such as transportation of nutrients, supporting our immune system, healing and repairing of tissue, and help remove waste. The Institute of Medicine recommends that adults get a minimum of 8 grams of protein for every 20 pounds of body weight.2<\/small><\/sup> Beyond that, there\u2019s little information on the ideal amount of protein you need from the diet.\u00a0 Generally, the more active you are, the more protein you will need.\u00a0 Athletes or individuals who exercise on a regular basis may even need up to double the amount depending on the intensity, duration, and frequency of the exercise.<\/p>\n

Essential amino acids are required to get from the diet because our body does not produce these types of amino acids.\u00a0 If you do not get essential amino acids in your diet, proteins break down, resulting in muscle loss and problems with repair.\u00a0 You can get protein from animal sources and from plant sources.\u00a0 Adding a protein supplement can give the body an extra boost to heal and repair after workouts as well.\u00a0 We will talk more about supplementing protein later on.<\/p>\n

Most desirable sources of animal based proteins would be fish, eggs, chicken, turkey, and red meat (if OK\u2019d by your nutritionist).\u00a0 If you have a normal serum ferritin and normal serum iron, then 4-6oz of red meat should be OK for you to consume on a weekly basis.\u00a0 Plant based sources of protein would include beans, seeds, nut, sprouts, and quinoa.\u00a0 Nut butters such as peanut butter, cashew butter, or almond butter are good sources as well.\u00a0 Vegans and vegetarians need to be aware of their protein levels.\u00a0 It is very common for these individuals to lack the appropriate amounts of protein for the body\u2019s ability to heal and repair.\u00a0 Chlorella is a good supplement to be taking and is vegan friendly.\u00a0 Chlorella consists of 58% of protein and generally they are about 2 g of protein per 2-3 capsules\/tablets.<\/p>\n

Proteins to eliminate from the diet include soy protein and whey protein.\u00a0 Many vegans or vegetarians often times refer to soy as their main source of protein.\u00a0 You may not know it, but 80% of the oil Americans consume is soy.\u00a0 If you look on the ingredient list of many foods, especially processed foods in the aisles of the supermarket, you will see ingredients such as \u201csoy lecithin\u201d and \u201cisolated soy protein\u201d.\u00a0 Soy lecithin has known effects on reproductive abnormalities and sexual dysfunction. Containing the compound phytoestrogen, it produces similar effects on the body as estrogen.\u00a0 Unfortunately, about 75% of breast cancers are estrogen-receptor positive.3<\/small><\/sup>\u00a0\u00a0 Soy is also highly genetically modified (MSG).\u00a0 Common side effects of MSG exposure include:<\/p>\n