Let’s talk about protein

Hi! If you follow me on Instagram, you have seen all of this information. I asked what you’d like to see more of on IG and an overwhelming response was the topic of protein. I did a 5 post series answering 5 common questions about protein. Below you will see all of the information from those 5 posts! If you don’t follow me on Instagram, I share a lot of health and fitness info, follow HERE.

**This blog post is not medical advice. This information is for educational purposes only.

Let’s talk about protein:

1. What foods are considered a protein source?

   Many times, there is confusion around what is considered a protein source. For example, you probably have heard that peanut butter is a great source of protein. Peanut butter does contain some protein, however peanut butter is primarily a fat source. There is nothing wrong with fat and it should absolutely be included in your diet, this is just something to be aware of so you can make educated choices.

   Protein sources that are composed of at least 70-90% lean protein and less than 30% fat:

   Chicken Breast
   Ground Turkey (97% lean)
   Lean Ground Beef
   Tuna
   Tilapia/Cod
   Turkey Breast/Turkey Bacon
   Fat free dairy (greek yougrt, cottage cheese)
   Skim Milk
   Whey Protein
   Shrimp
   Chicken Sausage
   Egg Whites

   Fat sources & contains protein:

   Whole eggs (Fat + Protein)
   Nut butters
   Full fat Dairy
   Full fat cheeses
   Chia Seeds
   Olive oil based or full fat yogurt based dressings

*The list of food above are not complete lists of all of the proteins; these are very common ones so I chose to list the most common

2. How much protein do I really need per day?

The RDA states the recommended amount of protein is .36 per grams per pound of body weight per day. However, this is the BARE minimum. This is not going to be optimal to preserve muscle and definitely not enough to build muscle mass and provide the amount of protein your body needs to thrive.

Further research supports that .7-1 g per pound of body weight per day is superior to preserve lean mass and reduce fat mass. If you are someone who is trying to lose weight, aim for .7-1 g per pound of your target body weight.

3. How much protein do I consume per meal?

This example is one way to break it down get enough protein in your day. You can do it how you prefer based on your meal frequency, preferences, etc!

First thing, figure out how many grams of protein you need per day.

Then you’d break that number into however many meals you eat per day, then that would be your goal. Take into account if you have snacks, protein shakes etc.

For example:

150 pound person

105-150 grams of protein per day (.7-1 g per pound)

4 meals

26.25-37.5 grams of protein per meal

If you are someone who is struggling to get enough protein, reach out and we can find a method that works for you! It doesn’t need to be difficult, although it does require effort. In my experience with clients, once they started eating enough protein--they felt SIGNIFICANTLY better! It’s amazing.

4. How do I eat enough protein in a day?

You need to have a plan. Plain and simple.

Before you freak out and think that I am telling you to meal prep for the entire week and put your meals in Tupperware's, take a deep breath. (If that works for you, do you!)

However, if you don’t have ANY plan, then it’s highly likely you won’t meet your protein goals unless you are someone who has been aware of this in the past and now naturally gravitate to a protein forward diet.

Here is what I do...I look at my week ahead, plan out how many times I’ll cook dinner that week based on my schedule and then pick the meals I’ll make that week. I eat the same thing for breakfast every day and either left overs or I have 2 to 3 go to meals for lunch, so those meals I don’t really have to think about much.

I pick out the protein source for the dinners, then build it from there including veggies, carbs, fats. etc.

Need help figuring out a plan that works for you? Reach out.

5. What are some non animal protein sources?

Non Animal Sources of Protein

Tofu
Tempeh
Seitan
Nutrional Yeast
Lentils (carb)
Edamame
Chickpeas (carb)
Chia seeds (fat, carb, fiber)
Hemp seeds (fat)
Black beans (carb)
Oats (carb)
Quinoa (carb)
Pea protein powders
Plant protein powders
Hemp protein powders

*This is not a complete list. Just some examples :)

Above you will notice the carb, fat, or fiber in parenthesis…when you see that, that notifies the main source that food provides…for example- black beans has (carbs) beside it—because black beans are a source of carbs that contain protein, but the main source of macronutrient in black beans is carbohydrate.