The nutrition space is (still) all over the place when it comes to protein…
The body building/fat loss space recommends over-the-top amounts of protein. Where you need to shove-it-in and supplement with extra protein powders and bars to get enough…
While the plant based camp, says we can get all the protein we need from, well, plants…
Almost like protein doesn’t matter…
So what’s right for you?
Well, that depends on you, your preferences and goals – and what you know about your body already…
In other words, protein is very important (for the reasons listed below), BUT you decide what’s right for you versus relying on experts, studies, books and calculators.
I always recommend approaching meals/snacks with a foundation of protein for several reasons:
- Protein is the most satiating macronutrient. It keeps you fuller and more satisfied longer.
- Protein helps to balance blood sugar and insulin when/if you do choose to have carbs.
- Protein is “thermogenic” – about 30% of its caloric value is used just in digesting and assimilating all the amino acids it contains.
- Protein is the foundation of all connective tissues including skin, joints, bones and muscle which supports your entire structure. These tissues are needed for healthy aging. Plus more muscle boosts your metabolism making weight management easier.
- The amino acids that make up protein are critical for neurotransmitter production which supports mental health.
- It’s really easy to overeat and snack on carbs and fat, but It’s really hard to overeat protein or to find appealing protein snacks. Have you noticed that?
So when you’re building any meal (or snacks), start with a base of protein and then add plenty of non-starchy veggies with a moderate balance of healthy fats and always optional, carbs – preferably from real food sources.
Here are my go-to protein sources:
I aim for about 30-40 grams of protein per meal since I eat 2 meals a day. If you eat 3 meals a day and snack 20-30 grams per meal is a good aim…See how you feel and how you’re doing goal-wise – and adjust accordingly.
SIDE NOTE: Although I eat them in moderation, I don’t rely on beans/legumes for protein because they’re really mostly starch (with modest amounts of protein). Same with full fat dairy, nuts and seeds which are mostly fat with a little bit of protein. Also these foods – although delicious and great for variety – they just don’t work for my body in large quantities. Moderation is the way to go with these foods (for ME).
Here are some examples from my plate (for ideas):
- 2 eggs, 3 Applegate chicken sausages, 3 cups arugula (wilted), a slice of Keto Bread and a pat of pastured butter.
- Big salad with 4-6 oz protein and olive oil with lemon plus a fat like a sprinkle of nuts or seeds or 1/2 avocado.
- Protein shake with greens and a tablespoon of fish oil or healthy fat (fruit optional or minimal)
- 4-6 oz Roasted Chicken, salmon, or a steak or burger with roasted veggies and salad.
I don’t snack between meals, but I may have half a scoop of chocolate bone broth protein in a shake or hot cocoa drink after lunch -or maybe a few rolled up slices of Applegate deli meat with veggies while I’m making dinner to get a little more satisfaction while also getting that extra protein in.
I find I land around 70 grams (minimum) to100 grams of protein per day which seems to work well for my body right now.
IMPORTANT: Don’t do what I do. Instead, get your detective hat on and experiment with protein forms and amounts to see how you do.
Here are some questions to ask yourself:
- Am I satisfied with this amount of protein in my meals?
- Do I like eating this way? Can I do this for life?
- How’s my hunger? Can I go longer without food?
- Am I craving anything? Why? Habit? Is there a protein source I could have instead?
- How’s my body responding? Do I have good energy, good performance, clear thinking and mood, digestive balance, hormonal balance?
- Am I building muscle or burning fat/losing weight as I expect?
- Anything else that you notice?
This is how you step more into self-empowerment when it comes to you and your relationship with food and your body.
It’s fine to learn and take-in what the experts suggest, but don’t take what anyone recommends (even me!) as gospel for YOU and your body until you filter it through your own experience.
So tell me: Do you struggle with eating “enough” protein? What are some of your favorite protein sources? Any awesome protein snack recommendations? Let me know!
