Fit Fuel – The Power of Protein

Protein is found throughout the human body—in muscles, bones, skin, hair and nails. It makes up the enzymes that power many internal chemical reactions as well as the hemoglobin that carries oxygen in our blood. Found in a wide range of foods like lean meats, eggs and legumes, proteins help to rebuild and restore the body by building bone and supporting muscle tissue.

Proteins are made up of organic compounds called amino acids. The body doesn’t store amino acids like it does with carbohydrates and fats. In fact, the body is unable to produce some amino acids, called essential amino acids, on its own. Thus, we need to constantly replenish (eat) protein each day to make new proteins.

There are two types of proteins needed to maintain proper body function, “complete proteins” and “incomplete proteins.” Complete proteins contain 9 essential amino acids your body needs to build new proteins. Protein sources that lack one or more of the essential amino acids are called incomplete proteins. Animal sources of protein tend to be complete while fruits, vegetables, grains and nuts are incomplete proteins.

Protein-rich diets are promoted by nutritionists (as opposed to diets rich in fast-burning carbohydrates) to keep you full and healthy. There are at least 10,000 proteins at work in your body that constantly need to be replenished to maintain proper body function. Here are a few of my go-to foods that are delicious and rich in protein:

• Milk – I throw these milk boxes in my gym bag to drink if I’m not going straight home after a workout.
• Nut butters – Great on apples, celery or whole-grain bread.
• Eggs – Hard boiled, scrambled or over easy on top of avocado toast.
• Yogurt – My mom adds shaved almonds, chia seeds and honey to plain yogurt. It’s delicious and the honey naturally sweetens the yogurt.
• Lean meats—Chicken, turkey and lean beef.
• Beans – Chick peas and black beans are two of my favorites.
• Michelle’s amazing no-bake energy balls!

Until next time, happy eating 🙂

Xo Marissa