The Importance of Protein

 Sweet Chili Shrimp 

Photo Credit: Jenny
Recipe can be found at the Sweet Tomato Blog 

Protein is an important part of the human diet. It is made up of amino acids that are absorbed by our body that are necessary to produce new proteins. Different food sources contain different kinds of protein. We get protein from animal sources and plant sources. These proteins compliment each other because the proteins taken from plant sources lack amino acids from animal proteins. 

According to the National Health Center, the recommended dietary intake of protein can be shown by the blue chart below. But for people who undergo intense exercising and muscle training need a lot more. 

A pilot study examined whether normal protein vs. high protein breakfasts leads to food cravings and homovanillic acid which is an index of "breakfast" skipping for overweight women. 20 girls within the age of 19 years and with a body mass index of around 28.6 ate either 13 grams of protein for breakfast, 35 grams or continued to skip breakfast for six days in a row. The girls that ate breakfast had reduced post-meal cravings for fatty and unhealthy foods. In conclusion, breakfast reduces post-meal cravings and increases concentrations in overweight young people with higher protein versions [1]. 
Source: http://www.nutritionj.com/content/13/1/80/abstract

I consume between 80-100 grams of protein each day, and sometimes feel that I need more. Protein is so essential for the body because it helps you to recover quicker from exercising. It also keeps you fuller and from getting dizzy spells.

Image from: NCH Stats

My Favorite Sources of Protein:

• Chicken Breast
• Turkey Breast
• Salmon
• Cheese
• Eggs
• Milk
• Tuna
• Ham 
• Pork
• Beef
• Beans 
• Nuts 
• Peanut butter
• Shrimp 
• Walleye 

Protein Recipes: 

• Chili
• Pork Tenderloin 
• Tuna Spaghetti
• Sweet Chili Shrimp 

  Vegetable Protein Chart 
Source: http://31.media.tumblr.com/tumblr_lm59mxj4121qd45ayo1_500.jpg














 Protein Chart
Source: http://www.ketogenic-diet-resource.com/protein-chart.html

Serving Size	Calories	Net Carbs	Protein grams
Bacon, 1 medium slice, (6 grams) cooked	40	0	2
Beef, Sirloin Steak, 1 ounce, broiled	77	0	8
Beef, Ground, 4% fat, 1 ounce, broiled	34	0	7.5
Beef, Ground, 15% fat, 1 ounce, broiled	80	0	6.1
Beef, Roast, 1 ounce, baked	67	0	8
Chicken, white meat, 1 ounce	33	0	7
Chicken, dark meat, 1 ounce	40	0	7
Egg, 1 small, 38 g	65	.27	4.7
Egg, 1 medium, 44 g	70	.32	5.5
Egg, 1 large, 50 g	75	.36	6.3
Egg, 1 extra-large, 56 g	81	.4	7
Egg, 1 jumbo, 63 g	90	.45	7.9
Fish, Cod, 1 ounce	30	0	6.5
Fish, Flounder, 1 ounce	27	0	5
Fish, Sole, 1 ounce	27	0	5
Fish, Salmon, 1 ounce	60	0	7
Ham, smoked, 1 ounce	40	1	5.3
Hot dog, beef, 1.25 ounce	148	1.8	5
Lamb, ground, 1 ounce	80	0	4.7
Lamb chop, 1 ounce	70	0	7
Nuts, Almonds, roasted, 1 ounce	170	3.6	6.2
Nuts, Cashews, roasted, 1 ounce	165	9.1	4.3
Nuts, Macadamia, roasted, 1 ounce	205	1.2	2.2
Nuts, Pecans, 1 ounce, raw	192	2.3	2.6
Nuts, Pistachios, 1 ounce, roasted	170	4	5.3
Nuts, Walnuts, 1 ounce	175	4	2
Pork chop, 1 ounce	60	0	7
Pork, roast 1 ounce	60	0	7
Pork ribs, spareribs, 1 ounce, roasted	116	0	8
Scallops, 1 ounce	23	2	6
Shrimp, 1 ounce	26	1	6
Tuna, 1 ounce	32	0	6.5
Turkey Breast, 1 ounce	30	1	7
Veal, roasted, 1 ounce	45	0	8