Protein Power

Discover the Power of Protein

Protein is a vital component your body requires to build strong, healthy bones, muscles, cartilage, skin, and blood.

Protein = Satisfaction, it is beneficial for weight loss and muscle maintenance. And it helps build strong, lean bodies.

Studies show exercise is more efficient with a high-protein diet, providing all the amino acids needed for building and replenishing muscles.

Scientific evidence suggests there are multiple health benefits associated with moderately increasing daily protein intake. These benefits include:

  • Healthy Aging – Enhancing muscle development and maintenance, and reducing sarcopenia.
  • Disease Prevention – Reducing risk factors for type 2 diabetes and coronary heart disease.

The quality, amount and timing of protein intake are important factors:

  • Beef provides complete, high-quality protein with all the essential amino acids the body needs.
  • New research suggests it is better to have your protein intake spread throughout your day – 25 to 30 grams at each meal, about 30% of daily calories from protein.

Not all proteins are created equal:

  • Lean meats, eggs and dairy products contain complete, high-quality protein and have the full package of essential amino acids.
  • Plant proteins (grains, legumes, nuts, seeds) are incomplete and don’t provide sufficient amounts of essential amino acids.

At 25g of protein each, how do these foods measure up in calories?

  • 3 cups quinoa = 666 calories
  • 6 Tablespoons peanut butter = 564 calories
  • 1-¾ cups black beans = 382 calories
  • 1-½ cups edamame = 284 calories
  • 3 oz. cooked lean beef = 154 calories

For a calculator that determines the recommended amount of protein and calories for factors like age, weight and activity level, go to: http://www.beefnutrition.org/proteincalculator1.aspx