Protein is essential. Every cell in the human body contain protein, and you need protein in your diet to repair cells and make new ones.
Consuming enough protein is needed to preserve muscle mass and strength as we age. I would also advise that a higher protein diet revs up metabolism and can help aid in weight loss. Protein takes more energy to digest than refined carbohydrates and provides more satiety. Amino acids stimulate the release of certain hormones that activate the satiety center in the brain. Protein helps keep ghrelin (hunger hormone) in check; therefore, making it a crucial macronutrient that should be included in every meal and snack.
So, how much protein should we be eating a day? You might have heard that 0.8 grams of protein per kg is how much protein you should be consuming daily. This can be low for some in my opinion and think trying for closer to 1 gram of protein per kg is ideal. An easier way to think of it may be how much protein to get per meal. I recommend getting 20-30 grams of protein with each meal and making protein the center of any snacks throughout the day. Remember, going over 35-40 grams of protein per meal is not more beneficial as the body can only absorb so much at one sitting.
When I discuss meal planning with clients I always encourage them to determine their protein source first and build their meal around that. The first thing you eat in the morning (or whenever you break your fast) is very important. If you reach for a sugary coffee, bagel, or pastry you’re setting yourself for an blood sugar roller cravings all day. Here are some examples of high protein and adequate fat breakfast options to keep you full, satisfied and blood sugar in check 😉
BREAKFAST
- 2 eggs (14 grams) + 1 slice toast (4 grams) + 2 T peanut butter (7 grams) = 25 grams total protein
- 1/2 c cottage cheese (14 grams) + 1/3 c granola (3 grams) + 1/4 c sliced almonds (7 grams) + 1 cup berries (1 gram) = 25 grams total protein
- 1 cup greek yogurt (17 grams) + 1/4c slices almonds (7 grams) = 24 grams total protein
- Breakfast sausage links (3 links = 11 grams) + 2 eggs (14 grams) + 1/4 avocado (1 gram) + 1 cup berries (1 gram) = 27 grams total protein
- Protein overnight oats (22 grams) + 1 scoop collagen (add to recipe) = 32 grams total protein
- 1 scoop protein powder (23 grams) + fave smoothie ingredients = 23+ grams total protein
xx, A
