People come to me time and time again asking about what to eat and how to eat it. Fats, carbohydrates and proteins are all necessary components of a healthy diet. Too much or too little in any category is not good for the body, including protein. Protein is the basic building block of a muscle. When supplementing diets with protein powders or shakes, whey protein is the better type to choose. Whey protein is an exceptionally rich source of naturally occurring branched-chain amino acids (BCAA). As an analogy, think of BCAA as red bricks and the muscle tissue as a brick wall. Most of the wall is made up of red bricks. There are many different types (colors) of bricks (other amino acids), but at least every third brick is red. Every meal should have protein as the main component to it. Balance is the key. When looking to build, protein is the answer. Here are a few questions and answers on protein I have come across in the past:

A: Proteins are the building blocks of muscle, skin and blood tissue. Proteins are also needed for most of the chemical reactions in our bodies. Proteins are made from amino acids.

A: Our bodies cannot synthesize all the amino acids that we need to build, maintain and repair our body tissue. Therefore, we need to get amino acids from protein in our diet. Protein foods provide four calories per gram, as do carbohydrates. If eaten in amounts greater than are needed for our body tissue, protein will be converted and used as energy or stored as fat.

A: Converting large amounts of protein for storage as fat creates products that place dangerous stress on the liver and kidneys. A very high protein diet may even cause dehydration, as extra water is needed to dispose of the products of protein metabolism. Athletes are at risk for dehydration and should be especially careful to avoid excess protein.

A: Animal products such as meat, fish, poultry, eggs and milk are good sources of high quality or complete protein. High quality protein contains all the amino acids that we must eat to survive. Vegetable products such as dried peas, legumes, soy beans, grains and nuts are also good providers of protein, especially when combined with an animal source. There are many products on the market now that are “protein rich,” such as cereals that have increased amounts of protein.

A: Two 2-ounce servings of animal protein (when added to the protein from vegetables, milk and grains) should provide more than enough for an average adult.

A: No. It is not healthy to cut carbohydrates completely out of the diet. Our bodies need carbohydrates for energy as well as for other functions in the body. Fad diets might provide quick results, but long-term results are not long lasting.

There are an abundance of protein bars and shakes that provide quick ways to increase your protein intake. Make sure to read food labels and be wary of shakes and bars that contain more sugars and fats. Bars that are higher in protein tend to be higher in sugar and fat as well to mask the taste. Make sure there is a balance between flavor and ingredients.

All in all, it’s about balance. Every time you sit down to dinner there should be some protein source on the plate. That’s all there is to it!

I’d love to hear about what’s working (and not working) for you. Feel free to share your stories or questions with me at editor@uptownpub.com.