Protein 101

Protein 101

By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.

Director of the UCLA Center for Human Nutrition

A necessity for everybody

Protein is an important component of every cell in the body. It is an organic compound,

composed of 22 amino acids, otherwise known as the building blocks of life. Protein is stored

in muscles and organs and the body utilizes it to build and repair tissues, as well as for the

production of enzymes and hormones. Proteins also make it possible for blood to carry

oxygen throughout the body. Along with fat and carbohydrates, protein is a “macronutrient,”

meaning the body needs relatively large amounts of it. The Institute of Medicine of the

National Academy of Sciences has concluded that our daily protein requirements should be

10% to 35% of our total caloric intake, with men needing slightly more than women. A lack of

protein can cause loss of muscle mass, decreased immunity, as well as weakening of the

heart and respiratory system.

How protein affects your weight

The widespread popularity of high-protein diets is due in large part to their ability to help

manage hunger. When protein is absorbed, it sends a signal to the brain to decrease your

hunger. Another benefit of protein is that it raises your resting metabolism by maintaining

muscle mass. As we age, muscle mass decreases without exercise, so staying fit is a key to

burning fat by keeping your metabolism high. Protein also leads to a much less rapid rise and

fall of blood sugar and insulin, so you avoid the “sugar highs and lows” after eating sweets

without adequate protein. Certain foods, however, provide a healthier resource for protein

than others.

Consider the source

You can obtain healthy sources of protein without high levels of saturated fat. For example,

soybeans, nuts and whole grains provide protein without much saturated fat and offer plenty

of healthful fiber and micronutrients as well. If you’re looking for yet another great way to

obtain healthy protein, vegetable sources of protein found in Herbalife’s Formula 1, are highquality

and have lower calorie levels with virtually no added fat. Herbalife® products

personalize your daily protein intake to match your body’s needs. With a variety of shakes

and snacks, the ShapeWorks® program helps you build or maintain lean muscle while

providing healthy weight management support.

Now that you’ve increased your knowledge of protein, you can effectively enhance your diet

and allow good health to take shape.

Protein in Food

unit:

grams

Dairy Products Non fat Cottage Cheese 1/2 C 14

Milk, 1 C 8

Cheddar/Swiss, 1 oz 7

Yogurt, 1 C 7

Meats Turkey Breast, 3 oz. 25

Chicken, 3 oz. 25

Pork, 3 oz. 21

Beef, 3 oz. 20

Lean Red Meat, 3 oz (Cooked

weight) 25

Egg (1) 6

Egg Whites (7) 25

Fish Halibut, 3 1/2 oz. 26

Salmon, 3 oz. 17

Haddock, 3 oz. 16

Tuna (Water Pack) 4 oz 27

Shrimp, Crab, Lobster 4 oz 22-24

Nuts Walnuts, 1/4 C 6

Peanut Butter, 1 tbsp. 4

Beans Navy, Kidney, Pinto Beans, 1/2 C. 7

Tofu (firm) 1/2 C 20

(Varies)

Lentles 1/2 C Cooked 9

Black Beans 1/2 C Cooked 15

Herbalife Foods Shake w/ milk 17

Instant Healthy Meal Shake 20

Soup Mix 16

Drink Mix 15

Soy nuts 11

Snack Bars 12

Deluxe Snack Bars 10

Protein Snacks

By David Heber, M.D., Ph.D., F.A.C.P., F.A.C.N.

Chairman of the Herbalife Nutrition and Scientific Advisory Boards

It is well established that the typical person eating a western type diet consumes more

daily calories than he needs. High-calorie snacks filled with fats and sugars contribute to

these extra calories. Protein packed bars, drinks, soups, and nuts are far superior to other

snacks because of the inherent differences between protein and sugars and fats.

First off, protein is more satisfying than the other two macronutrients because of specific

signals it sends to the brain. When we snack on protein instead of sugars and fats, the

body feels more full which helps people control their appetite between meals, thus cutting

calories and controlling their weight. Recent clinical research has supported this

physiologic phenomenon.

A second reason for choosing protein as a snack is its thermogenic effect. This refers to

the metabolic tax a food puts on the body after we eat it. This metabolic tax for protein is

much higher than sugar or fat because the body uses more energy to digest it. This

means that when you choose protein over the other two, you are burning more calories

during the process of digestion. Having this higher tax rate is good because protein tends

to be low in caloric content, so the body is working harder on fewer calories.

A third reason to choose protein snacks over sugars and fats is the body’s need to

replenish the building blocks of muscle tissue. Muscle is important for our daily activities

and it determines our metabolism. So the more we maintain our healthy lean muscle

mass, the higher we maintain metabolism.

So the next time you reach for a snack, choose a protein-rich bar, drink, or soup. Avoid

high-calorie chips, cookies, candies and sweets. They are generally much higher in

calories, and they offer little nutritional value to the body.

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