Here is one of my favourite post-workout/ mid afternoon snacks! Its high in protein and satisfies any chocolate cravings I have.
Recipe
1tbsp natural almond butter
1tbsp hemp hearts
1 scoop protein powder
1 tbsp ground flax seed
1 tbs chocolate chips
3-5 tbsp of water (this may vary depending on amount and consistency of the protein powder)
Step 1: mix protein powder and water until a paste like consistency forms
Step 2: add is almond butter and mix
Step 3: mix in the rest of the ingredients
Step 4: microwave for roughly 60 seconds
Enjoy!
The Science Behind the Food
So what is protein? Protein is an essential nutrient and is needed for growth and body functions. It is well known that protein is important for building and repairing muscle, but it also has many other crucial roles for humans and other animals. Proteins help to provide structure in our bodies and is a part of collagen (found in bones and skin) as well as cartilage. Furthermore, this macronutrient plays a role in hormones, antibodies, energy and fluid balance. It is evident that proteins have key functions and help the body achieve homeostasis, which essentially means harmony or balance within the body.
Proteins can be broken down into smaller elements called amino acids, which you have probably heard of. Of the 20 amino acids, 9 of them are considered to be "essential" amino acids, because our body cannot produce them. This means they must be acquired through our diet! The other 11 amino acids can be produced by our bodies therefore they are "unessential" and do not need to be consumed through diet.
Protein is an energy yielding nutrient meaning it will fuel you body with energy! Did you know that one gram of protein yields 4 Calories? It is suggested that individual's protein intake takes up roughly 10-35% of their daily caloric intake. In other words, if I ate 2000 Calories today, then 10-35% or 100-350 Calories should be from protein sources!
There are so many more fascinating functions and mechanisms of proteins, but I'll save that for another day. I hope this was informative and gave you more insight into the importance of proteins in the human body.
Whitney, E. N., & Rolfes, S. R. (2016). Understanding nutrition. Fourteenth edition. Stamford, CT: Cengage Learning.
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