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6 Things You Need To Know About Protein

6 Things You Need To Know About Protein

Those containers of whey protein you have stacked in your closet, are they helping or hurting you? While they definitely buy you a membership card into the Jersey Shore Club, they might be better used as bed risers. The average man believes that the more protein you eat, the more muscle you’ll gain, but this is not entirely true. Before you eat your pound of grilled chicken for lunch, read on:

1. Protein is essential for you to survive.

Protein is a component of every cell, tissue, and organ in the body. When we eat protein, it is digested into amino acids, which are considered the “building blocks” of life, as they are responsible for creating all the other proteins our body needs. This is a continuous cycle, and thus your body needs protein every day. If it’s been a while since high school biology, and this seems confusing, think of a big building made out of different Lego pieces. Once that building is broken apart, you can use the pieces to build new things, just as your body does with the amino acids found in the protein you digest.

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2. Not all proteins were created equal.

Different sources of protein provide different amino acids. Foods that provide all of the essential amino acids, or ones that cannot be made by our bodies, are called complete proteins and come from animal-based foods. Meat, poultry, fish, milk, eggs, and cheese are sources of complete proteins. Incomplete proteins are low in one or more of these essential amino acids, and include foods such as beans and rice. However, you can combine these incomplete protein sources to ensure you get all of the essential amino acids you need.

3. You do not need as much protein as you think you do.

The recommended dietary allowance (RDA) for protein is 46 grams for women ages 19–70+ years of age and 56 grams from men 19–70+ years of age. This equates to 10–35% of your daily caloric intake. According to the Food and Nutrition Board, it is recommended that you consume 0.36 grams of protein for every pound of body weight. For example, if you weigh 160 pounds, you should consume 58 grams of protein per day. The 2005–2006 National Health and Nutrition Examination Study (NHANES) found that men above the age of 20 years old were consuming 101.9 grams of protein and women of the same age were taking in 70.1 grams of protein. This means that most Americans are getting almost twice the amount of protein they need.

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4. You can get a sufficient amount of protein from plants.

For those who choose to not eat meat, there are still ample ways to get your recommended daily intake of protein. Non-animal sources of meat include beans, nuts, nut butters such as peanut butter, almond milk, seeds, whole grains, and soy protein such as tofu and veggie burgers. Contrary to popular belief as well, you can be an athlete and a vegetarian. Famous vegetarian athletes include Joe Namath, Prince Fielder, and Billie Jean King.

5. More protein does not always equal more muscles.
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    Eating large levels protein does not directly equate to more muscle mass. In fact, athletes only need slightly more protein than the average individual, which they are likely getting from the increased amount of food intake. A 2004 article in the Journal of Sports Sciences, by Kevin D. Tipton and Robert R. Wolfe, states that increased protein will provide a “minimal” advantage and that lean body mass can be maintained with a large variety of protein diets. They conclude that most athletes are already meeting this requirement, thus high protein diets are not necessary.

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    6. A high-protein diet can harm you.

    Often high-protein foods, such as red meat and full-fat dairy products, contain high levels of saturated fat as well. These foods can increase the amount of bad cholesterol in your body and thus put you at a higher risk of heart disease. In people who suffer from kidney disease, high-protein diets put an extra strain on the kidneys as they attempt to eliminate the by-products of protein metabolism. Furthermore, some high-protein diets suggest limiting carbohydrate intake. This can result in a lack of other important nutrients, as well as fiber, which can cause constipation and diverticulitis.

    The information on the internet related to protein is largely dominated by websites promoting high-protein diets and supplements. The next time you read about how you should eat a bowl of whey a day with a side of bone marrow, take a look at how many supplement ads are also on the website. A balanced diet, as always, is best. Before starting any diet, though, you should talk to your healthcare professional. Now, enjoy your chicken and maybe throw in some veggies or some pasta. Your biceps will not disappear.

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    Last Updated on October 18, 2018

    10 Benefits of Sleeping Naked You Probably Didn’t Know

    10 Benefits of Sleeping Naked You Probably Didn’t Know

    Sleeping is one of the most important things we do every night.

    Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

    So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

    Here are some benefits of sleeping in the nude:

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    Video Summary

    1. It is easier.

    When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

    2. It forces you to be ready to go more often.

    Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

    3. It can make you feel happier and more free.

    Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

    4. Skin-on-skin contact is the best.

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      If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

      5. It could lead to better sleep.

      Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

      6. It can help your skin.

      For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

      7. It helps you regulate your cortisol.

      Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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      8. It balances your melatonin and growth hormone.

      Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

      9. It can keep your sex organs happier.

      For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

      10. Sleeping in the summer is more bearable.

        Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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        Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

        Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

        Sleep well with your naked body!

        With these tips in mind, it’s time to start taking off your clothes at night!

        Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

        If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

        Want to Feel More Energized Throughout the Day? Start With This

        Reference

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