Protein - The Breakfast of Champions

Protein – The Breakfast of Champions!

It seems everywhere we look someone is promoting a new diet that praises the power of protein. But whether you want to lose or gain weight, or maintain your current weight, the importance of protein goes far beyond physical appearance and muscle building.












A necessity for everybody
Protein is an important component of every cell in the body. It is an organic compound, composed of 22 amino acids, otherwise known as the building blocks of life. Protein is stored in muscles and organs, and the body utilizes it to build and repair tissues, as well as the production of enzymes and hormones. Protein also makes it possible for blood to carry oxygen throughout the body. Along with fat and  carbohydrates, protein is a “macro-nutrient,” meaning the body needs relatively large amounts of it. The Institute of Medicine of the National Academy of Sciences has concluded that our daily protein requirements should be 10-35 % of our total caloric intake, with men needing slightly more than women. A lack of protein can cause loss of muscle mass, decreased immunity, as well as weakening of the heart and respiratory system.

How protein affects your weight
The widespread popularity of high-protein diets is due in large part to their ability to help manage hunger.

When protein is absorbed, it sends a signal to the brain to decrease your hunger. Another benefit of protein is that it raises your resting metabolism by maintaining muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and fall of blood sugar and insulin, so you avoid the “sugar highs and lows” after eating sweets without adequate protein. Certain foods, however, provide a healthier resource for protein than others.

Consider the source
You can obtain healthy sources of protein without high levels of saturated fat. For example, soybeans, nuts and whole grains provide protein without much saturated fat and offer plenty of fiber and micro-nutrients as well.

Now that you’ve increased your knowledge of protein, you can effectively enhance your diet and allow good health to take shape. Do Your Thing!! 


Food Item One Unit Calories Protein (grams)


Egg whites


7 whites 115 25
Cottage cheese, nonfat


1 cup 140 28
Beef, lean 3 ounces, cooked weight 145–160 25
Chicken breast 3 ounces, cooked weight 140 25
Turkey breast



3 ounces, cooked weight 135 25
Turkey ham



4 ounces, cooked weight 135 18
Ocean-caught fish



4 ounces, cooked weight 130–170 25–31
Shrimp, crab, lobster



4 ounces, cooked weight 120 22–24
Tuna 4 ounces, water packed 145 27



4 ounces, cooked weight 135 25
Soy Canadian bacon



4 slices 80 21 (varies)
Soy hot dog



2 links 110 22 (varies)
Soy ground round



¾ cup 120 24
Soy burgers



2 patties 160 26
Tofu, firm



½ cup 180 20 (varies)

Note: Calorie average is 135 calories per unit.

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