12 Natural Ways to Balance Your Hormones: Eating More Protein at Every Meal
As a general rule, most people need around 0.8 grams of protein per kilogram of body weight (g/kg) on any given day. If you’re not eating enough protein, your muscles will start to get weaker and less able to perform their job effectively.
A good way to increase your protein intake is to eat foods high in protein such as meat, fish or poultry. These are all sources of essential amino acids which help build muscle tissue and keep them strong. They also contain other nutrients like vitamins, minerals and phytonutrients that may have benefits for your overall health.
However, there’s another type of food that contains even higher amounts of these essential amino acids than animal products – plant proteins! Plant proteins are rich in BCAAs, which have been shown to stimulate protein synthesis. This means they help repair damaged muscle tissue and make new cells. And because plant proteins aren’t digested so quickly, they provide a steady supply of amino acids throughout the day without having to stop what you’re doing to eat more.
So how much protein do you really need?
To maximize the benefits of protein in your diet, it’s important to get enough. Generally, about 0.5 grams of protein per pound of body weight (g/lb) is enough to meet your basic needs, while 0.8 g/kg is enough to prevent muscle loss. However, if you’re physically active or wanting to build muscle, you’ll probably need more than that.
For a 150 pound (68 kg) person, this would mean:
0.5 g/lb body weight = 68 g protein
0.8 g/kg body weight = 104 g protein
Assuming you are moderately active and have a regular calorie intake, try to get at least 0.8 g/lb body weight (104 g protein) each day. If you want to gain muscle or currently strength train, aim for 1-1.5 g/lb (144-210 g protein).
For a 250 pound (113 kg) person, this would mean:
0.5 g/lb body weight = 113 g protein
0.8 g/kg body weight = 156 g protein
1.5 g/lb body weight = 270 g protein
These recommendations are just a guideline – if you want to build muscle as quickly as possible, you’ll need even more than that!
It can be a challenge to get enough protein every day, so here are some examples of food you could eat to help you reach your daily quota:
Food Serving Size Protein (g) Greek Yogurt 0.5 cup 12 Cottage Cheese 0.5 cup 21 Chicken 0.5 cup 23 Tofu 1/2 block 11 Beef, flank steak 3 oz 21 Fish (Tilapia) 3 oz 21
Cooked Edamame 1/2 cup 18 Quinoa 1/2 cup 8 Lentils 1/2 cup 18
Eating more protein-rich food is a great way to improve your health and fitness, but it’s also important to eat other essential nutrients too. Pay attention to the types of food you eat and try to get a well-rounded diet. Your body will thank you for it!
Supplements can be an effective way to increase your protein intake. They’re especially useful when you don’t have time to sit down for a proper meal. Talk to your doctor before taking any dietary supplements.
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Amino Acid Profile
Amino Acids Are The Building Blocks Of Protein
There are many different types of amino acids, but the human body can’t make most of them. These are called ‘essential amino acids’. Your body needs to get these from your diet because it can’t produce them on its own.
Ideally, you want to focus on foods that contain all of the essential amino acids. Animal proteins such as meat, fish, eggs, and dairy are complete sources for all of the essential amino acids. For vegans or vegetarians, it is much harder to get all of the essential amino acids in your diet.
Protein supplements like whey isolate are very useful because they’re concentrated sources of the essential amino acids. Even if you’re not a vegan or vegetarian, supplementation can help you hit your protein macro nutrient goal for the day.
Who Should Be Taking Protein Supplements?
You don’t necessarily need to take protein supplements if you’re not a vegan or vegetarian and you eat a varied diet. However, there still may be some benefits to taking them.
For example, people who work out consistently may benefit from increased muscle mass. Athletes and bodybuilders sometimes use whey isolate or other protein supplements to help increase and maintain their muscle mass.
Pregnant women may also benefit from using whey protein or other supplements to help keep up their own strength as well as the baby’s. Elderly people may also benefit from increased protein intake to help maintain muscle mass and stave off frailty.
What Are The Potential Side Effects?
Protein supplements can have some side effects, some more severe than others. If you have any pre-existing medical condition(s), you may experience allergic reactions to the different ingredients in the supplement.
Protein supplements should not be used by people with dairy allergies, as most protein supplements are derived from dairy products. Some common side effects of using a whey protein supplement may include:
Bloating and gas Nausea Heartburn Stomach pain Constipation Diarrhea Headache
It’s important to remember that these side effects are not necessarily common and you may not experience any of them at all. However, it’s still important to be mindful of how your body responds to the supplement and whether or not your side effects are severe. Fortunately, these side effects tend to go away quickly when you stop using the supplement.
If you’re pregnant, you should consult your doctor before using any type of protein or amino acid supplement. Supplements can have unintended consequences on the baby as well as yourself.
It’s also important to remember that supplements are not regulated by the Food and Drug Administration like pharmaceutical drugs. This means that the composition and concentration of ingredients in any supplement including protein powders aren’t under strict guidelines and regulations.
For this reason, you may find that the supplement doesn’t taste quite right, or it has an odd aftertaste. This is especially common with cheaper, non-brand name products. Always read the ingredients and additives to avoid any surprises.
Are There Any Long-Term Effects?
Most of the potential side effects listed above are short-term and go away quickly when you stop using the supplement. However, some people report experiencing long-term kidney damage from using protein supplements on a regular basis.
Long-term kidney issues may be more likely if you have existing kidney problems or pre-existing medical conditions that could be exacerbated by using such supplements. There isn’t enough evidence to confirm this, but it’s certainly something to be aware of if you decide to use such supplements on a regular basis.
Any Brand Recommendations?
There are many different brand options when it comes to choosing a protein supplement. Whey and casein protein tend to be the most popular, though soy is also an option for vegetarians or vegans. This section will cover some of the most popular whey and casein supplements on the market.
Whey Protein
This prominent supplement is a by-product of cheese. It’s a popular post-workout drink for people who engage in intense physical activity because its amino acids are easy for the body to process. Some studies have found that whey is better than other types of protein at building muscle and reducing fat.
It has a number of different flavors, so it’s easy to incorporate into most foods and drinks. Whey comes in both isolate and concentrate forms. Isolate is more processed and contains more protein, while concentrate has a few more carbs and fat but also has a few extra vitamins and minerals.
Whey is generally considered safe for most people when used in moderation. There haven’t been many reports of serious side effects, but there have been some reports of nausea, vomiting, and other gastrointestinal issues. If you experience any of these symptoms, feel free to stop using the supplement.
Isolate tends to be the most popular form of whey, and many people like blends that have small amounts of casein or soy protein. There are also a few specialized versions, such as brown rice protein, pea protein, and collagen protein. These tend to be more expensive and may or may not be suitable for certain diets.
The most common brand of whey protein is Optimum Nutrition . As of 2015, it’s also the most purchased bodybuilding supplement on Amazon .
Another common whey protein brand is Dymatize , which comes in a wide range of flavors and has a solid reputation with bodybuilders and other athletes.
People who want to try something different may want to look into some of the specialized versions of whey, such as recovery accelerators and digestive health supplements.
Protein is an important part of a healthy lifestyle, but not everyone can afford it or has the time to prepare it. A good protein supplement can be the perfect solution, but it’s important to take the time to find out which type is right for you.
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