Protein is an essential nutrient that promotes growth, strength, energy, weight loss, and more. It’s also the most common macronutrient people striving for fitness struggle to eat enough of! So why is it so important and how can we get more?
The Power of Protein
Protein is an important component of every cell in the body. Your body uses protein to build and repair tissues (like muscle!) and it is a vital building block in the creation and maintenance of bones, muscles, cartilage, skin, and blood.
Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. Some of these amino acids can be produced by the body, but we must get others from our diet. The ones we can’t produce are called the “essential” amino acids.
Protein is a “macronutrient” which means we need lots of it! Unlike our other macros; carbohydrates and fat, our body cannot store protein and therefore needs an ongoing consistent supply from our diet.
Do I Need More Protein?
Protein at around 25-30% of calories has been shown to boost metabolism by up to 80 to 100 calories per day, compared to lower protein diets.
Protein intake around 30% of calories is optimal for weight loss. This amounts to 150 grams per day for someone on a 2000 calorie diet.
To gain muscle, the body must be synthesizing more muscle protein than it is breaking down. For this reason, people who want to build muscle need to eat a greater amount of protein in conjunction with their strength training.
People who want to maintain their muscle while losing body fat often need to increase their protein intake too. This helps prevent muscle loss during periods of dieting.
Want to calculate your protein amount or read more? Check out:
https://www.bodybuilding.com/fun/calpro.htm
http://www.expert-nutrition.com/how-much-protein.html
Good Protein Sources
- Seafood
- Lean white meats like chicken and turkey
- Dairy: milk, cheese and yoghurt are all great sources of protein and calcium too!
- Eggs
- Beans – beans are a great source of protein and stacked with fiber to keep you feeling full for hours!
- Soy – an awesome meat free alternative
- Lean red meats
My top 10 ways to get more protein in your day!
- Swap Regular Yogurt for Greek yogurt – Chobani is our go-to!
- Try eggs for breakfast: mini quiches, omelettes, protein egg pancakes!
- Add a few nuts to your salad
- Try cottage cheese with crackers for a snack
- Make a snack pack of sliced meat and veggie sticks
- Load up on chicken in your sandwiches or add some hommus!
- Try cooking with nuts: peanut satay or cashews in your butter chicken (yum!)
- Hardboiled eggs and beef jerky are convenient snacks
- In each meal – check to see where your protein is coming from and add some if needed
- Keep a protein powder on hand, you can’t go past the convenience for reaching your protein goals and they’re great for workout recovery too! International Protein is our favourite 🙂
Add some of these tips to your day and you’ll be feeling the benefits in no time! Good luck team!
Coach Renee
Head Coach – CrossFit Long Haul
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For more tips check out:
http://www.eatthis.com/how-to-increase-protein-intake/
https://www.menshealth.com/nutrition/easy-ways-to-eat-more-protein/slide/1