Exercise and protein go hand in hand  as it is an essential nutrient to help you to perform your best both in training and at work. When exercising, the presence of adrenaline and absence of insulin results in muscle proteins breaking down to release amino acids. Protein is need after training in order to repair muscle protein, increase muscle mass and form new enzymes.

Here are 5 facts you may not know about protein that will help you more than simple repairing and building muscle.

1) Protein gives your immune system a boost.

When you think of immune boosters, generally what comes to mind is vitamin C. While this is an important nutrient to help lessen the severity of colds and flu, in fact, protein plays an important role too. Throughout our life protein is needed to create, maintain and even renew cells. Enzymes, antibodies and red blood cells are either created from protein or are actually proteins.

When it comes to recovery after a workout, protein plays a starring role. Just like how pre-workout gets you in the zone to exercise at your best, post-workout is when your body gets to work. Protein is needed to repair damaged muscle fibres, restore energy levels and kick-start new muscle growth. Ideally, it is best to top up your body’s protein stores anywhere from 30 minutes to three hours post-exercise.

Check out the range of Bindi Protein products here.

2) Protein is found in lots of foods

There are many food sources of protein, both animal and plant sources.

These include:

• meat such as chicken, beef, turkey, pork and liver and eggs
• seafood like tuna, salmon and prawns
• dairy products such as cheese, milk and yogurt
• soybeans, nuts, sesame seeds and lentils
• wholemeal bread and grains
• yeast spread

3) Proteins are made up of never-ending chains of amino acids

Protein is the building block of muscle, but what is the building block of protein?

Chains of amino acids form together to create protein. There are in fact 20 amino acids, with eight of these being essential as the body cannot make them. The essential amino acids are:

• leucine
• isoleucine
• methionine
• lysine
• phenylalanine
• valine
• threonine
• tryptophan

Perhaps a unique aspect of these amino acids is while there are only 20 amino acids that makeup proteins, the number of ways in which these can be arranged is never-ending. Pea protein which is in our Bindi Protein Powder contains all nine essential amino acids that your body cannot create and must get from food.

4) How much protein do we really need?

To meet our essential protein requirements each day, we only need around 40-50 grams of protein. This equals one average-sized piece of steak, 100 grams of cooked lentils or a wedge of cheese.

Currently, it is recommended that for optimal health, men should consume 100 grams of protein a day, and women should consume 75 grams.

It is this protein that is needed for repair and turnover of muscle, enzyme, skin and hormones. Any extra protein that is consumed is unless burned up, is converted to kilojoules, eventually becoming fat.

However, athletes, children, pregnant and breastfeeding women actually need more protein. This is because these groups are synthesizing new tissue to grow, recover and repair. Therefore this group need around 50% more protein each day.

5) Protein isn’t just protein shakes

A typical day with a protein-rich diets spread throughout the day could look like this:

Breakfast:

Bindi Nutrition Pancakes topped with berries and 1 tablespoon of coconut yoghurt.

Morning Tea:

1 large handful of almonds

Lunch:

A large green salad with cucumber and grated carrot, topped with 200g of canned and drained salmon and 1/2 cup white beans. Dressed with a vinaigrette dressing.

Afternoon Tea:

1/2 avocado with 3-4 rye bread crackers

Dinner:

3-4 grilled lamb cutlets or grilled tofu topped with pesto and served with carrots, green beans and peas

Dessert:

A bowl of sliced fruit such as strawberries, peaches, mangos, raspberries and banana topped with 1/2 cup of yoghurt and 1 tablespoon Organic Pea Protein Powder.

Protein has endless uses and functions within the body, and these 5 facts you may not know about protein can help you maximise the benefits your receive from protein.

References: https://www.nrv.gov.au/nutrients/protein