Get Your Protein Fix With Pancake Mix

Have you taken a look around the grocery store lately? The aisles are filled with protein-packed versions of many of your favorite products: cereal, granola bars, yogurt, bread, baking mixes and more. Why all this protein? Why is it necessary in all these foods, and what exactly does it do for the human body? The answer? So many things! Protein is absolutely vital at the cellular, muscular and skeletal levels. It builds tissue and repairs it when it is damaged. The body uses protein to make cartilage, blood, skin, bones, and muscles. How does it do all of this? After we consume protein, be it in an omelette, a burger or a bowl of cooked beans, the body’s digestive system breaks it down into amino acids. These acids are then used for those functions mentioned above, in addition to making sure oxygen is transported to tissues and blood. To put it simply, think of protein as one of the building blocks of the body. Without it, the body suffers. How? Here is one example. If you have a protein deficiency, the thickness of your blood is affected and blood pressure plummets. This can lead to a slowed heart rate, which is called bradycardia. So, how much protein does a person need, and how should they get it? When it comes to protein intake, a basic recommendation is .36 grams per pound of body weight each day. That means a person who weighs just over 150 pounds should eat around 50 grams of protein each day. If you lift weights regularly or are fairly active, you will need more than that. Older people and those recovering from surgery often need more protein, also. Here is a look at the number of proteins found in a variety of foods: •1 boiled egg has 6 grams of proteinrn•4 ounces of tofu has 10 grams of proteinrn•4 ounces of edamame has 12 grams of proteinrn•4 ounces of Greek yogurt has 12 grams of proteinrn•4 ounces of cottage cheese has 14 grams of proteinrn•4 ounces of turkey has 20 grams of proteinrn•4 ounces of chicken has 22 grams of proteinrn•4 ounces of pork have 28 grams of proteinrn•4 ounces of shrimp has 24 grams of protein

What are the signs of a protein deficiency?

Because protein plays such an important role in so many of the body’s biological processes, there are many symptoms that can indicate that a person is not getting an adequate amount. Here are three red flags: Loss of muscle: As stated above, protein is broken down into amino acids in the body’s digestive system. When there isn’t enough protein to do this, the body begins to break down muscle; after all, those amino acids have to come from somewhere! This is why people who exercise often drink protein shakes after a workout; the protein gets to work repairing the muscles damaged during a workout. Fatigue: These important amino acids also build neurotransmitters, which are required for cognitive function. Fewer neurotransmitters mean less cognitive function, which creates mental fatigue. As for physical fatigue, this is the result of the loss of muscle mentioned above. Hunger: Are you hungry all the time? Even after you eat, be it a meal or a snack? Protein signals to the brain that you are satiated and it stabilizes the body’s blood sugar. To keep this at bay, try to eat between 20 and 35 grams of protein at each meal and make up the difference in snacks

Easy ways to get enough protein in your diet

In addition to the foods listed above, there are plenty of options to ensure that you are consuming an adequate amount of protein for your weight. Protein-packed convenience foods are more readily available today than ever before. Take protein pancake mix, for example. You can make your own by adding protein powder to your favorite pancake mix or choose a pre-mixed packaged mix. With the latter, be sure to look for a brand that has a decent amount of grams of protein per serving, plus whole grains, vitamins, and minerals, Then, just add water and cook! And if you are making a batch, go ahead and double it and freeze some for later – you will be happy you did! Keep in mind that because protein pancakes often are made with whey protein, they can be grainy in texture. The addition of fruit and nuts can help. For an additional protein boost, add a drizzle of peanut or almond butter. Another option is jerky, either made at home with a countertop dehydrator or purchased. When buying jerky at the store, look for one that has no nitrates or preservatives, and remember that overall, the fewer ingredients, the better. Also, chickpeas are high in protein, and when they are roasted until crisp, can almost pass for potato chips! Start with a can of low-sodium garbanzo beans, rinsed well and rubbed gently with a clean kitchen towel to remove their papery skins. Tumble them onto a large baking sheet, toss with olive oil and your favorite spices – salt, pepper, and garlic powder make a good mix – then roast at 350 degrees for a half hour, tossing every so often. Cool and then store in a paper bag to preserve their crunch. Another popular protein product right now is collagen powder. Collagen, the most abundant protein in the body (it comprises 30 percent of the body), improves joint health, promotes skin elasticity and strengthens hair and nails, among other benefits. Collagen powders are sourced from cows (hide, bones and cartilage) and fish (bones and scales), and algae. There are so many sources of protein available these days; make sure you are getting enough to fuel your body and all that you do!