Protein 101

Protein is an incredibly important part of your diet. It helps build muscle and bone and keeps your cells working properly. Proteins are part of every cell, tissue and organ in our bodies. But, they’re constantly broken down and need to be replaced. That’s where the protein that we eat comes into play – once it’s digested it’s used to replace the proteins in our bodies. Protein can help you feel fuller, longer, and also helps stimulate your metabolism. That’s key if you’re trying to lose weight or maintain a healthy weight!

Are you getting enough protein?

Research has shown that many people aren’t getting enough protein – this is especially true for teen girls and adult women. Not getting enough protein can cause the body to break down tissues that can lead to muscle loss, a weakened immune system and even weaken your heart. Not getting enough protein can also be harmful to your bone health. Without enough protein, your body lacks the enzymes, hormones, antibodies and other critical substances needed for proper function.

How much protein do I need?

So how much protein do you need to be healthy? The answer changes as we age and also depends on our gender:

Whey protein in shaker bottle

  • Infants: 13 grams/day
  • Young children: 19-34 grams/day
  • Teenage boys: 52 grams/day
  • Teenage girls: 46 grams/day
  • Adult men: 56 grams/day
  • Adult women: 46 grams/day
  • Women who are pregnant or breastfeeding are encouraged to get at least 71 grams of protein a day

Another way to count protein requirements is as a percentage of calories that you’re eating each day. The CDC recommends 10-35% of your daily calories come from protein.

Sources of Protein

Where can you get protein? The obvious answer is meat. But, you can also get protein from beans and peas, tofu, eggs, dairy products, nuts and seeds. You can also get protein from grains, vegetables and fruits – although the amount is going to be smaller than eating meat, poultry and fish.

You can also get more protein by using a pure protein powder. These powders, like Eniva 100% Natural Whey Isolate / Blend, can be mixed into smoothies, your water bottle or even with things like cereal and oatmeal in the morning! Two scoops of fat-free, gluten-free 100% Natural Whey Protein Powder gives your body 25 grams of protein. It is low glycemic – low carbs, sugars and low fat.  This will help you avoid the “sugar spike” you get from other protein powders or shakes. And, with no artificial or synthetic sweeteners, it’s diabetic friendly. Plus, it’s organic natural vanilla flavor tastes really great!

Whey Protein gluten Free Grass Fed Soy Free, Non GMO Made in USA
When you look at which protein powder to use – make sure it’s pure and not full of fillers! Look for a product that contains purified whey protein isolates and natural protein hydrolysates to be sure you’re getting the best possible protein powder for your body.

What’s your favorite way to add protein powder to foods?

• Smoothies or Shakes
• Pancakes (> click for recipe)
• Oatmeal (mix in with oatmeal, berries or nuts)
• Protein Bites – add a scoop of protein to your mixes (< click for recipes)

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Any research referred to in this article is not meant to be interpreted as research results involving specific Eniva products.

At Eniva, we believe each human body was designed to be healthy. It was designed to be energetic, lean, agile, and resilient at healing. You were created to live an abundant, healthy and vibrant life. Eniva is proud to create and manufacture pure liquid nutraceuticals with no artificial preservatives. Our liquid supplements are natural solutions to help you feel and look your best.