CrossFit Koncepts

Overview

There is a difference between natural proteins from meat, dairy, and plants, and manufactured protein in a powder, shake, or processed form. From the standpoint of a dietician or expert nutritionist, natural proteins from meat are considered to be a complete source of protein, meaning they contain all the essential amino acids that the body needs to function properly. On the other hand, manufactured protein in a powder, shake, or processed form may not contain all the essential amino acids, and may also contain added sugars, artificial flavors, and other additives that can be harmful to your health.

Natural vs Manufactured Protein

The pros of natural proteins from meat include their high nutritional value, as well as their ability to help build and repair muscle tissue. They are also a good source of iron, zinc, and vitamin B12. However, consuming too much meat can lead to health problems such as heart disease, high cholesterol, and certain types of cancer.

Manufactured protein products such as protein powders and shakes can be a convenient way to supplement your diet with additional protein. They are also often lower in fat and calories than meat-based protein sources. However, they may not be as nutritionally complete as natural proteins from meat, and may contain added sugars and other additives that can be harmful to your health.

The rise of manufactured meat products such as the Impossible Burger has sparked debate among nutritionists and health experts. While these products may be a more sustainable and ethical alternative to traditional meat, they may also contain added preservatives and other additives that can be harmful to your health.

In terms of how the body reacts to naturally occurring proteins and enzymes versus their manufactured counterparts, it is generally believed that natural proteins are more easily absorbed and utilized by the body. This is because they are in their natural form and contain all the necessary cofactors and enzymes needed for proper digestion and absorption. Manufactured proteins, on the other hand, may be more difficult for the body to digest and absorb, and may not be as effective at building and repairing muscle tissue.

How much protein do you need?

The recommended daily protein intake for men and women varies based on several factors, such as age, weight, physical activity level, and overall health status.

Here are the general protein recommendations for men and women to maintain or increase lean muscle mass:

To maintain lean muscle mass:

• Men: 0.36 grams of protein per pound of body weight (0.8 grams per kg of body weight) per day
• Women: 0.36 grams of protein per pound of body weight (0.8 grams per kg of body weight) per day

To increase lean muscle mass:

• Men and Women: 0.5-0.8 grams of protein per pound of body weight (1.2-1.7 grams per kg of body weight) per day

For example, a 150-pound (68 kg) man who wants to maintain lean muscle mass would need around 54 grams of protein per day (150 x 0.36), while a man who wants to increase lean muscle mass would need 75-120 grams of protein per day (150 x 0.5-0.8).

Similarly, a 130-pound (59 kg) woman who wants to maintain lean muscle mass would need around 47 grams of protein per day (130 x 0.36), while a woman who wants to increase lean muscle mass would need 65-104 grams of protein per day (130 x 0.5-0.8).

It's important to note that these are general recommendations, and individual protein needs may vary based on factors such as activity level, age, and health status. Consulting with a registered dietitian or healthcare provider can help determine individual protein needs and ensure a well-balanced diet.

The Best Sources of Protein

There are readily available sources of protein from meat, dairy products, and plants. The more nutrient dense sources of protein, i.e., meat, are going to be more beneficial due to the presence of amino acids, minerals, and other nutrients, but they are not your only options. Following are the top ten sources of protein from meat, dairy products, and plants:

Top 10 Best Sources of Protein from Meat:

1. Chicken breast (3.5 oz/100g): 31g of protein
2. Turkey breast (3.5 oz/100g): 29g of protein
3. Beef steak (3.5 oz/100g): 26g of protein
4. Pork chops (3.5 oz/100g): 25g of protein
5. Lamb chops (3.5 oz/100g): 25g of protein
6. Bison (3.5 oz/100g): 22g of protein
7. Venison (3.5 oz/100g): 22g of protein
8. Tuna (3.5 oz/100g): 22g of protein
9. Salmon (3.5 oz/100g): 20g of protein
10. Shrimp (3.5 oz/100g): 20g of protein

Top 10 Best Sources of Protein from Dairy:

1. Greek yogurt (6 oz/170g): 17g of protein
2. Cottage cheese (4 oz/113g): 14g of protein
3. Swiss cheese (1 oz/28g): 8g of protein
4. Parmesan cheese (1 oz/28g): 10g of protein
5. Cheddar cheese (1 oz/28g): 7g of protein
6. Mozzarella cheese (1 oz/28g): 6g of protein
7. Milk (1 cup/240ml): 8g of protein
8. Kefir (1 cup/240ml): 8g of protein
9. Whey protein powder (1 scoop/30g): 25g of protein
10. Casein protein powder (1 scoop/30g): 24g of protein

Top 10 Best Sources of Protein from Plants:

1. Lentils (1 cup/198g cooked): 18g of protein
2. Black beans (1 cup/172g cooked): 15g of protein
3. Chickpeas (1 cup/240g cooked): 14g of protein
4. Quinoa (1 cup/185g cooked): 8g of protein
5. Tofu (3.5 oz/100g): 8g of protein
6. Edamame (1 cup/155g cooked): 17g of protein
7. Peanuts (1 oz/28g): 7g of protein
8. Almonds (1 oz/28g): 6g of protein
9. Chia seeds (1 oz/28g): 4g of protein
10. Hemp seeds (1 oz/28g): 9g of protein

Note: Protein content may vary based on factors such as brand, preparation method, and serving size.

Conclusion

In conclusion, natural proteins from meat, dairy, and plants are a better source of protein compared to manufactured protein in powder, shake, or processed form. Although natural proteins have high nutritional value and help build and repair muscle tissue, consuming too much meat can lead to health problems. Manufactured protein products may not be as nutritionally complete as natural proteins from meat, and may contain added sugars and other harmful additives. Moreover, natural proteins are more easily absorbed and utilized by the body. Protein intake recommendations for men and women vary based on several factors, and consulting with a registered dietitian or healthcare provider can help determine individual protein needs. The best sources of protein include meat, dairy products, and plants.