On Protein Adequacy...

Have you ever wondered if you're getting enough protein?

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.  

Why is that?

When we have protein in our meals our blood sugar rises more slowly and then falls more slowly, avoiding spikes and dips.

Essentially, it fills us up and keeps our energy stable throughout the day. When we have a meal with just simple carbohydrates, like a muffin, our blood sugar level goes up really quickly and our body doesn’t like this so it makes a ton of insulin in order to compensate, and then our blood sugar drops really quickly.  

However, when we add protein to this meal (and ideally fiber too!) our blood sugar rises slower and steadier and then falls slower as well, keeping us energized for longer.

So, Why Should You Care?

When our blood sugar is really high or really low, it messes with our mood and energy!

Our brain has a really hard time differentiating between symptoms of low blood sugar like:

 -Shakiness

- Sweating

- Fast heartbeat

- Difficulty concentrating

- Confusion

- Irritability

- Dizziness

…and symptoms of anxiety. So, it can make us feel anxious or exacerbate our underlying anxiety.

Protein also provides us with the amino acids which are the building blocks that we use to allow cells to grow, repair, and turnover. It also allows the body to make enzymes, hormones, muscles, and neurotransmitters.

Basically, protein is KEY to making and maintaining lean muscle mass!

So how do you know how much protein YOU need?

Our protein requirements are based on weight. The recommended daily intake, which is the MINIMIMUM daily requirements is 0.8g/kg/day. 

However, in terms of mood, energy, and building lean muscle tissue OPTIMAL protein intake is actually 1.3-1.5 g/kg/day.  For a 150lb person that's between 88-102g daily.

We have to be SUPER proactive to get that amount, which means aiming for 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!

Here's some tips to ensure you're getting enough protein:

Some easy ways to up the protein include: 

- Protein powder

- Lean meat

- Shrimp

- Jerky

- Greek yoghurt

-Cottage cheese

- Harder cheese

- Egg whites

- Hemp seeds

- Lentils

- Tofu/tempeh

- Edamame

- Soy milk.  

I always recommend writing down your protein intake for a few days and pay attention to how you’re feeling when you get a good source with each meal and snack! 

If you're looking for more help regarding a nutrition plan that works for you, book a visit today!