Variety is key in life, and it’s also true when it comes to food. Mixing different food groups such as fruits, vegetables, meats and nuts is not enough. You should also change the food groups that you consume regularly.
You need to be willing to try new things to get the most nutrition for your money.
We will focus on the importance of diversifying your sources of protein today. You can easily get into a rut by eating the same thing every day. For example, you might eat chicken breast for dinner every night and eggs for breakfast every morning.
In nature, humans are creatures of habit.
You can benefit from varying your protein intake by including eggs, meats, poultry, fish, and organic dairy products.
It is essential. Protein is the basis of all nutrients, and it’s essential for your body to function. The table below shows your approximate daily protein needs based on your activity level. Lean Body Mass is what it’s called.
Sedentary- 0.5g/lb
Light – 0.7g/lb
Moderate – 0.9g/lb
High – 11.11g/lb
Intensive – 1.3g/lb
Apex Performance coaches will help you determine your protein requirements by analyzing your body, and talking about your lifestyle.
Protein is necessary for muscle growth.
Why is it important that you vary your protein?
What is the difference between chicken, fish and eggs?
Can you make chicken easily?
Or can I have steak every night for dinner and then a whey protein shake after a workout?
Are you a vegetarian and can only consume vegetarian protein sources such as beans, tofu and eggs?
Here are the nuts & bolts:
Protein is a combination of amino acids. During digestion, the amino acids found in food proteins are broken up. They are then absorbed by the body for use in:
- Repair and maintain your body tissues
- Synthesize hormones, enzymes
- You can still provide energy when carbohydrates and fats are not available
All plant and animal cells have some amount of protein. However, both the quality and quantity vary greatly. Animal protein contains all nine essential amino acids, while other sources such as fruits and vegetables, nuts, and seeds may not.
To reap the benefits of all 20 nutrients and amino acids in different proteins, it is important to consume a variety (preferably organic or grass-fed).
Take for instance:
- A 6-ounce hamsteak contains only 2.5 grams saturated fat but is also loaded with sodium – 2,000 mgs. This is 500mg above the daily limit.
- Chicken is higher in omega-3s and CLA (conjugated Linoleic Acid). Beef, however, contains more CLA. Omega-3’s is an essential fat that your body requires for digestion, energy, and cell growth. CLA is beneficial for cardiovascular health, brain functions, weight loss, loss of bone mass, and weight gain during menopause.
- Wild-caught seafood can cause less health problems than farmed seafood. These fish are also less contaminated with toxic chemicals.
- Ground turkey can be a great source of lean proteins. If you rely on it as your primary or only source of protein, then you will miss out on essential fatty acid found in salmon and grass-fed buffalo.
Variety is key when it comes protein.
How can you put this into practice? Here is an example of a three-day plan with 3 meals, 1 snack and varied protein.
Day 1
- Chicken sausage
- Nuts, seeds and other nuts
- Ground bison
- Whitefish
Day 2
- Eggs
- Beef jerky
- Leftover fish
- Ground Turkey
Day 3
- Greek yogurt
- Whey
- Turkey leftovers
- Ground beef
Protein quantity and variety is not the only thing that matters to your overall health. Are you ready for a change in your diet, lifestyle and training habits? Contact Apex Performance now!
This post was written by Darryl Johnson, Co-Owner of Apex performance. At https://theapexperf.com/ we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!