Sometimes in clinic I feel like a broken record. One of the recommendations I have made the most over almost a decade of working with clients is to eat more protein. Some people are still under the illusion that protein will make them bulky, let me tell you… when it comes to weight gain excess sugar, excess carbs and not moving your body enough can make you gain weight or have trouble losing weight, eating more protein will not. In fact, it’ll do the opposite!
Protein actually helps to support and enhance your metabolism. Protein is essentail for our health. Amino acids from protein are the building blocks to our entire body, including our hair, skin, nails, hormones, enzymes, organs. Adequate protein intake is absolutely essential for blood sugar balance, helping to reduce cravings, improve energy levels, attention span, reduces muscle loss. Did you know that we lose protein as we age? If you’re over 40 you actually need to be consuming MORE protein daily to support your muscle mass. The more muscle mass you have, the better your metabolism, the easier it is to lose weight or maintain weight and reduce your risk of injuries as you age.
Protein intake varies person to person depending on your age, goals, activity levels and if you’re pregnant or breastfeeding. I recommend having a MINIMUM of 20 grams of protein per meal, ideally 30 grams per meal, especially if you want to maintain muscle mass.
My favourite protein sources are egg, fish, meat, organ meats, – these are the most nutrient dense high protein rich foods. Nuts, seeds, beans, legumes are great as well, they contain much smaller amounts of protein (i.e. 1/4 cup of nuts is around 5 grams of protein, whereas 100 grams of chicken is around 25 grams of protein, and 1 egg is 6 grams). Adding clean protein powders to your diet is another great way to ensure you’re meeting your daily protein intake.
Here are some common to look out for is you’re not consuming enough protein:
- You’re hungry 2-3 hours after a meal
- You get cravings in the afternoon
- You have energy slumps
- You recover slowly after workouts
- Hair loss/thinning
- Weight loss struggles
If you’re struggling with your diet, maybe you’re not sure how to eat for your specific body type or do you have a health goal you’d like to achieve, or maybe you’d just like a personalized nutrition and wellness plan which includes a personalized meal plan? Get in touch with me today, or book an appointment online.