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Carbs are often overconsumed for quick energy when food is abundant.

In scarcity, our bodies turn to fat stores—which explains the rarity of obesity in harsh conditions.

Protein's role is crucial: it builds strength and resilience.

Despite the noise about animal protein and its consumption, its importance is indisputable. Trendy diets often shy away from it without merit. Determining the truth amidst conflicting studies and advice on protein intake can be challenging. Luckily, we can tackle the confusion together.

In Edition #42, we delve into PROTEIN POWER—exploring a balanced approach to eating protein.

^_TODAY’S 👀
LOOKAHEAD 

1. Protein 101

2. Add: More Protein to Meals

3. Recipe: How to Make the Perfect Steak by James Clark

4. Weekly Workout: Protein Power 25

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^{_{PROTEIN 101}}
BUILDING BLOCKS OF BODIES

Protein comes from the Greek word “proteos,” which means primary or first place. A Swedish chemist, Jöns Jacob Berzeliu, named it in 1838.

Each protein is made of up to 20 amino acids.

• Essential: Our bodies cannot make 9 of them

• Non-essential: Our bodies can make 11 of them

  To Remember all 9 essential amino acids—use this Mnemonic

  PVT. TIM HALL

  “Private Tim Hall”

Phenylalanine, Valine, Tryptophan
Threonine, Isoleucine, Methionine
Histidine, *Arginine, Leucine, Lysine
_{*Arginine is essential in some circumstances}

A mnemonic for Brain Chained Amino Acids BCAAs is LIV—Leucine, Isoleucine, Valine

In alphabetical order, the 11 non-essential amino acids:

• Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline, Serine, and Tyrosine

^{_{SPECTRUM OF SOURCES}}
COMPLETE & INCOMPLETE PROTEIN

You can get your protein from animal and plant sources.

Complete proteins have all 20 amino acids. Eat more of these:  

• Fish, Poultry, Eggs, Turkey, Beef, Pork 🐄 🐽

• Dairy (full fat) 🧀

• Whole sources of soy (like tofu, edamame, tempeh and miso🎌)

Incomplete proteins have to be combined with other proteins to become complete in order to build and support:

• Tissues, organs, bones, muscles, cartilage, and skin 🦴

Examples of incomplete proteins are more vegetarian and vegan-friendly. Eat these with other proteins:

• Legumes (beans, peas, lentils)

• Nut & Seeds 🌰

• Whole grains

• Vegetables 🥗

^_BENEFITS
THE IMPACT OF PROTEIN ON YOUR BODY

People who do not eat enough protein risk bone fractures, brittle hair and nails, weakened immunity, and dissatisfaction after meals.

• Low-protein diets are rare and used to treat kidney and intestinal diseases. High protein intake will not hurt healthy kidneys.

• Protein encourages 

  • Tissue growth

  • Muscle repair

  • Energy production

  • Fluid balance

  • Bolsters immunity, Metabolic reactions

  • Acts as a hormone

  • And provides the structure of cells.

Collagen is the most abundant protein in the body. Making up your

• Skin, bones, tendons, ligaments

Hair is made of Keratin

Strength Training 2-3 times a week will keep your bones dense to prevent Sarcopenia.

^{_{PROTEIN NEEDS}}
HOW MUCH IS ENOUGH?

Determine your daily caloric requirement (Revisit #39)
Determine your macronutrient distribution (Revisit #41)

• If you are not active Eat 0.8 grams per kg of protein of your body weight each day. 

• As you age Eat 1–1.2 grams per kg to prevent muscle loss

• As an athlete Eat 1.2—1.7 grams per kg for performance

  • Example: 72 kg x 1.2 grams = 86.4 grams per day

• In Pounds (lbs) —> Eat from 0.36-1.1 grams per lb of body weight

We absorb about 25 to 40 grams of protein per sitting.
Takeaway: Space out and eat your protein throughout the day.

Below are general guidelines (on a range) for Protein intake according to your activity level, age and sex. 👇🏾

^{_{PROTEIN DEFICIENCY}}
YOU NEED MORE PROTEIN IF…

• You are always tired or feel weak

• Swelling in your feet, legs, abdomen, hands (also called edema)

• Mood changes

• Hair, Nail, Skin problems (get more elastin, collagen, keratin)

• Hunger

• You are always injured or injuries heal slowly

• Get sick easier and stay sick longer
  

^_POLL 🤔
FAVOURITE PROTEINS

_LIST 🥣
10 WAYS TO GET MORE PROTEIN

1. Eat a protein-heavy breakfast

2. Choose Greek yogurt

3. Snack on cheese

4. Have more cottage cheese

5. Drink whey protein shakes, smoothies

6. Add chopped almonds to salads

7. Have protein at every meal

8. Add peanut butter and lean jerky to your diet

9. Eat canned fish like salmon, tuna, sardines, herring, and mackerel

10. Eat whole gains

11. Eat high-quality steak from *STEAK HOME

_{*Sponsored ad—use PROMO CODE: OVMP10}

^{_{SPECIAL GUEST RECIPE}}
How to Make the Perfect Steak

by JAMES CLARK from STEAKHOME.ca

As the weather warms and the grills heat up, check out my simple yet restaurant-quality way to prepare a beautiful steak at home. You do not need a BBQ, just half an hour of cooking time, some thyme, and practice.

Ingredients:

• 2 x Aberdeen Angus Striploin Steaks (10 oz)

• Salt Pepper Garlic (SPG)

• Butter

• Thyme

• 2 x Chopped Garlic Gloves

• Remove steaks from the fridge, pat dry, and let sit for 15 minutes.

• Season generously with SPG blend.

• Heat cast iron pan on medium-high heat.

• Cook steaks, flipping every 2-3 minutes, until medium rare (130-135°F).

• Add butter, garlic, and thyme to the pan and baste the steaks.

• Rest steaks for 5-10 minutes.

• Pour pan sauce over steaks.

• Slice and serve.

GET 10% OFF YOUR FIRST ORDER
USE PROMO CODE: OVMP10

www.STEAKHOME.ca
“Steak to your house, at the click of a mouse.”

Do you have an awesome recipe or tips you would like to share with the newsletter? Comment below.

^{_{OUR WELLNESS COMPANION APP}}
Train With Overman 📲

Get a customized nutrition plan based on your preferences and fitness goals. Know your caloric limit and understand your macro distribution to crush your weight management goals.

_{WEEKLY WORKOUT 💪🏾}
PROTEIN POWER 25

Try this home workout when you cannot fit it into the gym or use it when travelling.

LET’S PARTY:

4+ ROUNDS

Comment to tell us if you liked the workout or not.

SUMMARY 🥩
_{PROTEIN POWER | The Perspective #42}

• Protein builds and repairs muscle tissue & other organ cells

• Protein is not limited to meat—legumes, dairy, eggs are protein

• Eat a balanced diet to acquire all essential amino acids

• Eat complete proteins to receive their full benefits

• Eat 0.8-1.7 grams per kilogram of your body weight depending on your fitness goals

• If you are a vegetarian or vegan, supplement your protein

• To gain muscle, eat more protein

• The more active you are, eat more protein

Next Week: FATS ARE FRIENDS | The Perspective #43

• How FATS became the bad guy

• Good FATS vs Bad FATS

• How much FAT do you need?

Thank You for Reading this Week’s Wellness Guide

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical, professional, or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}}