Protein is found in meat and vegetables such as edamame, soy beans, and lentils🥚🥩🍗🫘.
It breaks down into amino acids and helps to replace worn out cells and aid in growth and repair 💪. It also affects our muscle composition and is essential for athletic performance and recovery 🏃♀️
Why is it important to prioritize protein?
➡️ For people whose goal is fat loss, getting adequate amounts of protein helps to keep you feeling full for longer and may help you cut down on snacking.
➡️ Your body requires more energy to digest protein than either fats or carbs.
➡️ If you are in a calorie deficit (aiming for weight loss) you want your body to use stored fat, not muscle as fuel.
➡️ Increasing consumption as you age is important as our body’s ability to digest, absorb, and use protein declines.
➡️ Protein is key for building muscle, so make sure you're getting enough if your goal is to increase strength and muscle mass.
How much protein do I need?
➡️ 1 gram of protein = 4 calories and is typically 15-35% of your daily calorie intake.
➡️ Most of us should aim to get between 0.75 to 1.0 gram of protein per pound of body weight each day.
Our body needs its protein stores to be replenished, so try and spread your servings throughout the day instead of one big steak dinner 😂.
Sources of protein:
Meat, fish, eggs, seafood, beans, lentils, nuts, seeds, Greek yogurt, cottage cheese, protein powders.
Are you getting enough protein? Have a look at the nutrition information on the foods you eat regularly and see!