Prioritizing Protein for Health & Strength
In examining our own eating habits, it can be easy to fall prey to the diet mindset that we need to eat less in order to improve our health.
But what if that wasn’t true?
What if there was an easier, more sustainable way to nourish yourself that didn’t involve deprivation?
Prioritizing protein at each meal is one way to go about this. 🍗
Whether you want to build muscle, balance blood sugar and hormones, or increase longevity, getting adequate protein throughout the day is MUST for making regenerative magic happen!
As an athlete who mostly craves carbs and fat, I have to be mindful to include enough protein in my meals and snacks to fuel my body and properly replenish from daily activities.
Even on non-training days, balancing my meals makes all the difference between good, steady mood and energy, and a roller coaster of ups and downs that leaves me feeling cranky and frazzled.
How much protein do we need?
According to nutrition and exercise physiology experts like Dr. Stacy Sims and Robert Yang, a good starting goal is about 0.8 grams of protein per pound of body weight.
This means a 150-pound person would aim for around 120 grams of protein per day, preferably split up evenly between meals and snacks for optimal absorption and blood sugar balance.
Which foods contain protein?
While complete proteins primarily come from animal sources (meat, poultry, fish, eggs, and dairy), there are a handful of plant sources that also contain all nine essential amino acids, just in smaller amounts. These foods include soybeans, buckwheat, and quinoa.
Certain plant foods that are incomplete can be paired with others to make complete proteins. A few examples of this are beans and rice, hummus and pita, and peanut butter on whole grain bread. (This is why some vegan protein powders contain rice and pea protein.)
What’s an easy way to track my protein intake?
If you’re like me and not into weighing your food, you can approximate your protein intake using the deck of cards analogy.
A serving of meat that is the size of a deck of cards contains roughly 20-25 grams of protein. Once you calculate how many grams you need each day using the formula above, just divvy that up between your meals and snacks and get to eatin’!
(Note: If you have certain health conditions that prevent you from eating a high protein diet or you need more personalized diet recommendations, consider working with a licensed nutritionist or registered dietician. Be sure to consult your health care provider before making changes to your diet.)
If you would like support with an existing nutrition plan, a board-certified health coach can help.
Do you struggle to eat enough protein? Hit reply to share your experience with me.