The Importance of Protein for a Beautiful Physique!

Many times women ask me what is the “magic formula” to maintain a healthy skin, Hair and a toned body?.

After a brief conversation with them I usually discover that they had been on a severe reducing diet for several months. They had followed a diet low in protein, and over the course of those months had lost there muscle and skin tone. Most women want to be slim, but they don’t know that following a low fat, low carbs and low protein diets is not the way to do it.  Here are some things I recommend that are important for healthy skin, and toned body regardless of whether they are trying to lose weight or not.

Protein

The building blocks of protein are amino acids. When protein is eaten, your digestive processes break it down into amino acids, which pass into the blood and are carried throughout the body. Your cells can then select the amino acids they need for the construction of new body tissue, antibodies, hormones, enzymes, and blood cells.

Protein should be an essential component of your diet in order to maintain a healthy and strong body.  The primary role of protein is building and repairing your body tissues. Protein also regulates the pH level of your blood (which promotes optimal environmental conditions in your blood), ensures proper fluid balance, and promotes wound healing. It also helps fight infections and deliver oxygen throughout your body. Protein can also be broken down and used for energy, if necessary.

There are many different opinions on the amount of protein needed in somebody’s diet. Some suggest very low amounts; some suggest much higher amounts, especially if training with weights and doing 3 or 4 days a week cardio activities. I have found with my experience as a personal trainer and figure competitor that most people consume a very low protein diet, especially if they tell me they are tired all the time. When I have them increase their protein during the day, usually with protein shakes, it is amazing how much better they start to feel.

Eating three ounces of chicken will provide you with approximately 20 grams of protein; one half cup of water-packed tuna contains 28 grams; eight ounces of low fat, plain yogurt has 12 grams. One egg provides six grams. Remember, there are excellent protein powders that are alternatives to traditional protein foods.  Also very important to remember there is a balance of protein, fats and carbohydrates that you must consider when following a nutritional program.  It is important to eat five times a day and include some form of protein, carbohydrate and healthy fats with each meal.  

I recommend a variety of complete protein foods including fish, chicken, tuna, low-fat dairy, eggs, some red meat, and quality protein powders.  Also make sure to consume a good amount of various fresh fruits and vegetables, legumes which are complex carbohydrates and don’t forget the essential fatty acids.