Proteins

Proteins are required for all tissue growth and repair including the building of muscles, bone, skin, hair, and nails. Proteins are used primarily to build, and re-build the body, not for energy. Proteins can be catabolized for energy if carbohydrates or fats are not available. This catabolism is at the expense of muscle building, and is why many low-carb dieters lose muscle mass even if they exercise.

Protein sources are classified as complete or incomplete depending on whether they contain all the essential amino acids or not. Animal proteins are usually complete whereas plant proteins are often incomplete. Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Rice or corn with beans is an example of combined, complete plant proteins. They do not even need to be eaten in the same meal, just within the same day.

About 20 to 30 percent of your Daily Calorie Target should come from good protein sources, such as fish, poultry, egg whites, beans, and nuts. Red meat eaters should restrict their choice to lean selections like top round cuts. Saturated fat is the bane of red meat. It is best to limit your red meat intake to one or two servings per week at most. There are plenty of other great and tasty protein sources.

Try to spread your protein evenly across your meals. According to Elizabeth Somer, M.A., R.D., author of Food & Mood, serotonin, the neurotransmitter that regulates everything from sleep, to mood, to food intake, to pain tolerance, are manufactured from proteins. Strangely enough, a protein-rich meal will lower serotonin levels, while a carbohydrate-rich snack will raise them. As a result, a high protein meal can encourage your body to crave carbohydrates such as deserts, or starches, lower your mood, or sleep less soundly.

Technically, “Biological Value" (BV) is a measure of protein quality, assessed by how well a given protein supports nitrogen retention in humans. What it tells us is how much and how quickly our body will use a protein type. This is important since sometimes we need quick absorption, like immediately after an intense workout. Sometimes we want a slow and steady absorption, like in an evening meal. BV is measured on a relational scale (like octane in your gas) where whole eggs are at 100.

Food or Supplement	BV
Whey Protein Isolate	159
Whey Protein Concentrate	104
Eggs (whole)	100
Eggs (whites)	88
Poultry	79
Casein	77
Soy	74
Fish	70
Lean Beef	69
Milk	60
Brown Rice	57
Peanuts	43
Corn	36
Beans	34

Soy, a complete protein, has been determined by the FDA to lower low-density lipoproteins (LDLs, the so-called bad cholesterol), indicating that these foods may help lower heart disease risk. Though highly recommended, it should be noted that soy isoflavones are phytoestrogens, a weak form of estrogen. This scares most body builders, envisioning increased water retention, and elevated body fat levels. You can ignore this still-debated topic by using soy protein isolate, which has had all the “questionables” removed or reduced to a negligible amount by the manufacturer.

This page is a help entry for the Free Simplebean Health Guide. To plan a healthy diet, use this MS Windows software to quickly calculate important health info such as your BMI, BEE, personalized daily calorie requirements and targets in carbs, proteins, and fats, and the target weight for your build. It is great for weight loss or maintenance. Click here for additional Help Topics.

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More about Food and Mood: Second Edition : The Complete Guide To Eating Well and Feeling Your Best by Nancy Snyderman, Elizabeth Somer This book covers all the bases for eating right for a healthy body and mind and includes practical, nutritionally sound advice. Elizabeth Somer, M.A., R.D., a nationally recognized award-winning nutrition expert and the nutrition correspondent for Good Morning America explains the science behind the food-mood link. She explains how food affects mood; the basis of food cravings; how diet is connected to stress, PMS, and fatigue; and what foods banish the blues, boost brain power, and improve sleep naturally.

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