Protein Adequacy

Protein is the macronutrient that women seem to skimp out on the most. Yet adequate protein intake is the thing that I find provides the FASTEST results in terms of mood and energy and cravings.

When we have protein in our meals - blood sugar rises more slowly and then falls more slowly - so it fills us up and keeps our energy stable throughout the day. When we have a meal with just simple carbohydrates - think a muffin → our blood sugar level goes up really quickly - our body doesn’t like this so it makes a ton of insulin, and the blood sugar drops really quickly.

When blood sugar is really high or really low, it messes with our mood! Our brain has a really hard time differentiating between symptoms of low blood sugar (shakiness, sweating, fast heartbeat, difficulty concentrating, confusion, irritability, dizziness) and symptoms of anxiety- so it can make us feel anxious or exacerbate our anxiety.

Protein also provides us with the amino acids - or the building blocks that we use to allow cells to grow, repair, and turnover and to make enzymes, hormones, muscles, and neurotransmitters. It is KEY to making and maintaining lean muscle mass.

Our protein requirements are based on weight. The recommended daily intake - which is the amount to meet MINIMUM daily requirements is 0.8g/kg/day. But OPTIMAL in terms of mood, energy, and building lean muscle tissue is actually 1.3-1.5 g/kg/day.

For a 150 lb person that's between 88-102g daily. We have to be SUPER proactive to get that amount. 15-30g per meal, and 5-15g per snack! Eggs are a great source of protein but 1 egg is 6g of protein so 1 egg doesn’t cover you for a meal - you likely need 3!

Some easy ways to up the protein include: