Nutrition Strategies for Health & Performance in Rock Hill SC

Protein is essential for life and an important part of every cell in our bodies. The building blocks of protein, amino acids, are needed to repair cells, build and repair muscles, and make hormones, enzymes, and antibodies. Protein in Rock Hill SC can also influence our immune function and metabolism.

Health & Performance in Rock Hill SC

Although most people are eating enough protein, many could choose better protein sources and optimize how they distribute their protein intake throughout the day. For example, the average person eats too much protein for supper, and too little in the morning. Almost everyone can benefit from including some protein at most meals and snacks to help control blood glucose levels and feel full longer. Athletes are another group who can benefit from better protein distribution.

Physically active individuals, especially those engaged in intense training or strength training, have higher protein requirements. Athletes need more protein than sedentary people because they have a greater lean mass and a greater need for muscle growth and repair.

Best Protein Sources

For overall health and nutrition, you should get protein from a variety of different foods. In terms of muscle growth and repair, the amino acid leucine is important, especially after exercise or strength training. Whey protein, a rapidly digestible protein found in milk and milk products, is a good source of three essential amino acids critical for repairing and building muscle (the branched chain amino acids leucine, isoleucine, and valine). For optimal health, look beyond a food's protein content and consider the entire "protein package," or the important nutrients you're getting along with the protein.

• Milk and Milk Products have the added benefit of calcium.
• Meat provides iron and zinc, but can be high in saturated fat, so choose lean cuts.
• Fish/Seafood are good sources of the anti-inflammatory omega-3 fats.
• Legumes are rich in fiber and other protective phytochemicals.
• Tofu and other traditional soy-based foods like tempeh are a healthful source of protein.
• Nuts contain fiber, healthy fats, and other protective compounds.

Your first option should be real foods like beans, legumes, meats, and dairy, because these foods offer other important nutrients that your body needs. Sometimes protein supplements like bars can be convenient, just keep in mind what you're getting along with the protein (often lots of sugar!). Protein powders aren't necessary, but can help boost protein intake in the morning if added to a smoothie or hot cereal. Real food is best, because these supplements can be expensive, are often highly processed, can have questionable additives, and often contain lots of sugar or artificial sweeteners.

Does it Matter When You Eat Protein?

Yes. Your body can only store and use a small amount of protein at a time, so when you eat protein influences how your body uses it. Most people do not distribute protein intake throughout the day that is optimal for muscle building or repair. Your body needs about 20 to 30 grams at a time for muscle building processes: most people don't consume this amount in the morning, but eat two to three times the amount they need at dinner.

Eating large amounts of protein at one sitting doesn't help muscles. Protein is not "saved for later" like carbohydrates or fat are, but used for energy or stored as fat. So, although someone could be getting the amount of protein they need in a day, because it's not properly distributed, they aren't getting what their body needs.

Athletes

• Target meals with at least 15-20 grams of protein to help muscles recover from workouts, or to help build muscle.
• After workouts, some protein is important for muscle repair, but don't ignore the more fundamental need of carbohydrates to refuel your muscles
• Although protein is important to build and repair muscles, an endurance athlete is fueled by carbohydrates, so carbs should still be the foundation of your workout snacks and most meals.