I briefly touched last week on different preconceptions of proteins, and this week I will narrow in on what exactly we need protein for and some good sources of it at school. The worst view of protein is somehow tied around the fact that it is only used to build muscle, i.e. it is all you need if you want to pack on muscle, and you don’t really need it if that is not your goal. This is not true. Yes, protein is essential towards muscle growth, but that is just one of a plethora of functions it serves within the body. To name just a few, it is an enzyme in many reactions, it is a messenger, provides structure, maintains pH, balances fluids, and many more. Growth and maintenance are just two of those many functions, so yes, everyone needs protein. Now that we have that idea established, lets look at some good sources as well as how much protein people need.

Everyone thinks of meat right away when it comes to protein, and for good reason. In just one chicken breast, there is a whopping 43 g of protein, more than anyone needs in a single meal. Meat is packed with protein, so it is very efficient. This is by no means the only source of protein, however. Eggs, milk, beans, grains, and poultry are great sources. Where it begins to get a little tricky is when it comes to sources that are not just protein. For the purposes of this blog, we will say no one needs more than about 30 g of protein in any one meal (most research points to this being the cap anyone can absorb anyway), but many foods like beans contain all of the different macros in different percentages. It is important to understand what exactly is going into your body. Breaded chicken is another great example. Surprise, breading does contain lots of carbs. This should not turn you away, just know chicken tenders go from being essentially all protein to being about 50%. The tenders and fries meal then really throws off the ratio. People just need to be conscientious about the different foods they are eating and know if something likes chicken tenders or beans is the decision for the day, maybe hold back on the pasta and grab the carrots.

P.S.

I received a lot of comments asking for a good diet plan for while at school, but this is entirely dependent on the individual person. Everyone has different goals and body types, as well as everyone reacts to diets differently, but I will outline some broader goals for different people that I feel everyone could pick and choose from to find something close to what is right for them.