Why we need PROTEIN, and how to eat more of it!

In the realm of nutrition, there are three main players: carbohydrates, fats, and protein.

Unlike carbohydrates and fats, which give us energy, protein is about creating the best foundation for health, wellness, and longevity. Protein is the super important building block that plays a role in all body functions.

THE SCIENCE BEHIND PROTEIN

Protein is made up of amino acids. Scientists have identified > 500 amino acids in nature, but out of these, the human body needs 20 to function properly. Our body can produce 11 on its own, but the remaining 9 are only found in certain foods we eat, including beef, eggs, dairy, soy, and even quinoa. These 9 amino acids are rightfully named "essential" because they're in charge of muscle growth, immunity, repair, and regulating hormones.

HOW MUCH PROTEIN SHOULD YOU AIM FOR EVERY DAY?

The U.S. government recommends a minimum of 0.8 grams of protein per kilogram of body weight. BUT! For those pursuing weight loss or muscle building, the goal is closer to 1 - 1.5 grams per kilogram of body weight.

Example - for someone who weighs 220 lbs (or 100 kg), your daily protein goal would ideally range between 100 - 150 grams a day.

For simplicity's sake, most us of us should aim for 100 grams of protein each day.

THE IMPACT OF PROTEIN ON WEIGHT LOSS AND HEALTH

- Satiety: Protein is a satiety superhero. It helps you feel full and satisfied, making it easier to manage portion sizes and avoid overeating.

- Muscle Preservation: As you work towards your health and weight loss goals, you want to shed fat, not muscle. A protein-rich diet supports muscle preservation, ensuring you're losing fat while maintaining your lean mass.

- Thermic Effect of Food: Protein requires more energy to digest than carbohydrates or fats, resulting in more calories burned during digestion. This effect of food can lead to a more efficient metabolism.

- Insulin Regulation and Blood Sugar: Protein-rich meals keep blood sugar and insulin levels stable, especially compared to carb-heavy ones. Protein prevents energy crashes that can lead to unhealthy snack cravings. This is particularly crucial for individuals dealing with insulin resistance, prediabetes, PCOS, and/or diabetes.

WAYS TO BOOST DAILY PROTEIN INTAKE

- Breakfast really can be the most important meal of the day! Most weight loss experts recommend eating between 20-30 grams of protein in your first meal. Think eggs, Greek yogurt, cottage cheese, or a protein shake to start your day off right!

- Lunch and Dinner: Prioritize lean protein sources such as poultry, seafood, and lean cuts of meat. For plant-based eaters, include a variety of legumes, beans, nuts, and whole grains. ***NOTE: plant-based proteins are often called incomplete because they won't contain all your essential amino acids in one food source. So for vegan/ vegetarians, pay close attention to your meals to ensure you're getting the proper balance!

- Snack smart: Snacks are an opportunity to boost your protein intake. Choose options like Greek yogurt, cottage cheese, string cheese, edamame, nuts, and high-protein bars.

- Protein Bars and Shakes: Protein bars and shakes are convenient alternatives when you're on the go or need a quick refuel. However, read labels carefully to ensure you're choosing options with substantial protein content and minimal added sugars.

- Cooking and Baking: Incorporate protein powder into recipes such as pancakes, muffins, and smoothies to boost their protein content without compromising flavor.

SHOULD I TRACK MY PROTEIN?

Logging your food in a journal or on an app can be a great way to stay accountable and for learning purposes (Who knew broccoli has 3 grams of protein in a fistful??). For some, tracking is easy and sustainable. For others, they find it hard to stay consistent with long-term.

As a general rule, aim to include protein with all meals and have it make up about 1/4th of your plate.

Another option for stress-free tracking, try the "Rule of Thumb" - the size of your entire thumb is around 1 oz, which equates to about 6-7 grams of protein. So for a 3 oz steak, you're getting about 20 grams of protein in! For more "hand"-y measurements, your fist is around 8 oz and your palm is around 3-4 oz.