Protein = Brain Power

Protein = Brain Power

Your body uses protein to build and repair tissues, to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Protein is critical for every cell in our body. It helps build nails, hair, bones and muscles. It can also help you feel fuller longer than eating foods without protein.

✔Decreased protein is closely connected to decreased muscle mass and strength known as sarcopenia.

✔Protein provides leucine, the essential amino acid that is key to synthesis of muscle tissue.

✔Whey protein has been found to be especially high in leucine. Read the protein powder labels!

✔Some experts believe equally distributing protein intake over three meals a day is as important as getting enough protein.

✔To help older (>65 years) people maintain and regain lean body mass and function, the PROT-AGE Study Group recommends a range of 1.0 to 1.2 g of protein per kilogram of body weight= 45-70 grams pers day.

✔Animal sources of protein (chicken, turkey, fish, beef, pork, shellfish, eggs, milk, yogurt, cheese, cottage cheese) contain complete protein.  Complete protein is necessary to build and repair muscle.

✔By combining foods from two or more plant categories in a meal, those foods compliment each other and provide all necessary amino acids to create complete protein.  Example: serve cooked dried beans (legume) and rice (grain) together.

 Ways to Increase Protein

Make a high protein smoothie by blending, milk, nonfat dry milk, yogurt, and/or whey protein powder.  Two tbsp. peanut butter will add an extra eight grams of protein.

Prepare custards, puddings, and quiches that are packed with protein from milk products and eggs.

Purchase whole grain breads with seeds to increase protein and fiber.

Prepare a hearty stew or soup with lean beef or turkey and add dried beans as well.

Consume Greek yogurt (most protein)  with 12 to 15 grams of protein per 3.5 oz. cup.

Start by figuring what YOUR body needs + 1.1 x body weight and divide by 3 meal a day. Live Healthy Longer!

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