The Great Secret of Protein in Keto
December 18, 2018
Posted by James J
Due to the moderate amount of protein that can be consumed in the ketogenic diet, it becomes crucial to understand how to optimize protein consumption by eating the right kind of protein in proper amounts that support a keto lifestyle.
What types of protein are there?
Protein is the building block of life. It is the crucial macronutrient that builds the structures of your body and plays a role in every biological function.
There are two types of essential acids – 9 essential amino acids and 11 nonessential amino acids. The 11 nonessential amino acids are compounds which the body can be made within the body, While it might still be beneficial to consume non essential amino acids it is not necessary for your overall health.
The remaining nine are essential amino acids that the body relies on you to consume through your food supply. These nine essential amino acids support functions such as lower anxiety, promoting immune system function, and helping with mental processing.
As you can see every fiber of your body relies on protein and therefore relies on the consumption of protein for efficient and correct function. With a limited caloric intake from protein that a ketogenic diet provides it becomes paramount to gain proteins efficiently in order to balance the protein demands of the body and the ketogenic demands of your lifestyle.
Collagen is a keto secret weapon
Collagen is a key component for health within the body. Roughly, your body is 30% collagen. Collagen plays an important role within the body as it provides a lot of the connective tissue used within the body. Therefore, collagen is crucial to your body from obvious things like joints and tendons to less obvious roles in blood vessels, gut lining, and eyes.
A ketogenic diet, with its guidelines of 75% of calories from fat and 15-20% calories from protein can make it difficult to consume all the needed proteins. Luckily, as with many things in life, we can use our nutritional knowledge to get past this issue with smart choices. One primary issue of lower protein consumption for some is gut distress as the body converts from a standard or high protein diet to a ketogenic diet.
There are many conditions that can be connected with a gut (microbiome) imbalance. While there are the obvious issues such as irritable bowel syndrome or constipation that can arise from a weakened gut state there are other issues which people might not realize. Common issues can be autoimmune, mood, depression, weight and metabolism issues. The microbiome is still an area which is being researched and our understanding of the importance of it grows by the day.
Because collagen protein supports the health of the gut lining, many researchers suggest collagen as a way to promote a healthy and strong digestive system. A healthy gut is better able to absorb nutrients and reduce negative health issues.
How do I get more collagen?
The best food source for collagen are bone broths, where collagen is concentrated. However, whether it is the taste of bone broth of just a general dislike of making it or purchasing it there are other options for collagen consumption.
Collagen supplementation has become popular in keto and as part of a healthy, active lifestyle. Collagen powders can be used in smoothies, yogurts and beverages. Others favor collagen capsules, often because it eliminates extra prep needs and is a quick on-the-go way to ensure proper collagen intake.
The best collagen products for optimal benefits, are formulated with collagen peptides that are utilized quicker by the body to support collagen needs.
Smart usage of protein, and collagen specifically, can help those beginning or currently engaged with keto gain a healthier and more complete benefit for themselves.