Protein

What comes to mind when you think of protein? “Bigger, leaner muscles” is usually the first thing we imagine when talking about protein and nutrition. After all, protein is a major ingredient in any sports nutrition plan. But while protein is crucial to lean muscle growth, it also is necessary for good skin health.

Skin is predominantly protein. Protein molecules are not absorbed through the epidermis into underlying tissues. So, you need to supply proteins through the foods you eat daily. A deficiency of proteins is indicated by the skin becoming slack and loose. Thus, adequate protein is necessary for healthy hair, skin, teeth and nails and for firm skin tissues. Here’s a quick overview of protein’s role in men’s nutrition and skin.

What is nutritional protein?

Protein is one of three essential macronutrients (carbs and fats being the others) that your body needs to function properly. In fact, you’ll find proteins in every cell, organ and muscle in your body. Protein is composed of chemical compounds called amino acids; there are 20 amino acids that make up different proteins in your body. Nine of these 20 amino acids can’t be produced by our bodies so they must come from our diet.  Think of amino acids as building blocks – if you’re missing even one, you can be in trouble.

Why is protein important?

Your body needs protein for cell growth, repair and maintenance. When you consume protein, your body breaks it down into these amino acids, which are then used to replace proteins throughout the body. Proteins are also used for a number of metabolic processes like digestion, muscle growth, and hormone production.

How much protein do I need?

Your protein intake depends on your lifestyle. If you spend most of your day at a desk job and don’t work out regularly, you’re going to require less protein than an athlete or bodybuilder. The American College of Sports Medicine provides the following recommendations:

If you have a sedentary lifestyle and occasionally work out: about .4 grams per pound of body weight (e.g. 160-pound male = 64 grams)

If you regularly do any sort of endurance training like running, swimming, biking, etc.: 0.6-0.8 grams per pound of body weight (e.g. 160-pound male = 96-128 grams)

If you regularly lift weights or do other resistance training: 0.8-0.9 grams per pound of body weight (e.g. 160-pound male = 128-144)

The bottom line is this: If you’re in any way active, you need more protein than the average adult (64 grams) – not just for muscle growth but for energy, skin health, and general recovery.

Can protein help me lose weight?

Yes, when combined with a healthy diet and regular exercise. One way protein helps you lose weight is by keeping you full longer, helping you avoid overeating; high-protein foods and shakes provide a higher degree of satiety than those with high amounts of fat or carbs. Protein also has fewer calories than carbs and fat (4 calories compared to 9 calories), which helps limit calorie intake. Another advantage: Because protein boosts muscle growth, you burn more calories since muscles require more energy to maintain than fat. Check out “10 Quick Tips to Build Muscle” for advice on gaining muscle mass.

Are high-protein diets effective for weight loss?

High-protein diets can help you lose weight, but ultimately the number of calories you take in per day are what count. If you eat more calories than you burn, you’re going to gain weight even if all you consume are high-protein foods and supplements. With that said, protein can help you burn fat for the reasons we listed above. The only issue is that high-protein diets tend to limit carbohydrates or eliminate them altogether. Your body needs carbs to function, so it’s important to find the right ratio of carbs/protein to help you lose weight without sacrificing energy and muscle.

High-Protein Foods for Men

Protein is also abundant in a lot of our favorite foods, but you have to look out for things like saturated fat, cholesterol and sodium. Here’s a brief rundown of the best whole-food protein sources for men:

Meat & Poultry – Meat and poultry are great sources of protein for men, but they can be loaded with unhealthy saturated fat. Choose lean cuts of beef like tenderloin and chuck and make sure you’re eating chicken without the skin. Some examples of lean cuts include chicken breast (3.5-oz. serving: 30 grams); sirloin steak (6-oz. serving: 48 grams) and pork tenderloin (4-oz. serving: 29 grams).

Dairy – Milk, cheese and yogurts are great sources of protein. Unfortunately, dairy products are also high in saturated fat and cholesterol. When it comes to selecting dairy products, opt for reduced-fat and low-fat options to maximize protein intake and minimize fat intake. Some good examples of dairy protein sources include 2% milk (1 cup: 8 grams); Greek yogurt (6-oz. serving:13 grams); and American cheese (1 slice: 3 grams).

Fish – Tuna, salmon and other fish are known for their good fat content – they’re packed with heart-healthy omega-3 fatty acids and omega-6 fatty acids. But aside from containing healthy fats, they’re also loaded with protein. Top choices include chunk light tuna in water (5-oz. serving: 20 grams); salmon (1 filet: 22 grams); and halibut (3.5-oz. serving: 27 grams).

Nuts – Nuts are a nutrient powerhouse, containing an assortment of vitamins and minerals – not to mention fiber and protein. A handful of nuts a day has been shown to possibly improve heart health and maintain a healthy immune system. The most nutritious nuts for men include almonds (22 nuts: 6 grams); pistachios (49 nuts: 6 grams); and cashews (18 nuts: 4 grams).

It is important to understand the value of protein in your diet for both tissue repair and for the construction of collagen. Collagen is what gives your skin its basic, bottom line structure. As you get older, your collagen breaks down at a more rapid rate, which lead to sagging skin and wrinkles. Eating a diet that contains good protein fortifies your collagen levels and therefore makes your skin thicker and less prone to wrinkles.

A diet for healthy skin is also a diet for overall health which will not only keep you young and healthy on the outside but also on the inside as well.

This post was written by Brandon