Protein Power!
Back in 2012 I was still pretty new to the game of nutrition. Especially nutrition for fat loss or any kind of athletic performance but I had fat loss and strength goals, so I decided to hire a nutrition coach. Working with her helped me attain those goals, get much healthier, and opened my eyes to a lot of big gaps in my overall nutrition.
One major area that had room for improvement in my diet was how much protein I was eating. Increasing my protein intake significantly improved my energy as well as satisfaction at, and between, meals. In other words, it was a game changer.
Protein is not only great for improving energy and satiety, it is also essential for proper cellular function and maintaining good health.
Protein supports brain health, immune function, and metabolic activity, as well as the health of our hair, skin, and nails, development of muscle tissue, and basically everything else our bodies can do. This is why eating enough protein is so important to a healthy diet.
Getting enough protein ensures you are providing your body with the building blocks it needs so that you can look and feel your best.
As I mentioned, when I finally started consuming enough protein I had more energy and better during and between meal satisfaction. I also noticed other benefits such as stronger, thicker hair, faster growing nails (ugh 😑), improved ability to focus, and greater sense of well-being overall. I changed a few other things in my diet too, such as eating more veggies, so this can’t all be attributed to strictly the protein intake but it certainly did have a big impact.
My clients notice improvements like this too. Greater energy, better focus, improved body composition, and PRs in the gym!
If you aren’t sure how much protein you need or struggle with getting enough protein each day, know that you are not alone!
One of the most common questions we get from the women we help is how to eat more protein.
How much protein should you eat?
The amount of protein that is right for you will vary based on your preference and goals but the minimal recommended daily intake for healthy women ranges from 0.8-1 gram per pound of body weight.
If you’re a woman who strength trains, is in a fat loss phase, or have reached perimenopause/menopause you may benefit from increasing this even more. Try adding 10-15g every few days or every week until you reach your desired daily protein goal. This will make it easier to adjust to eating more and decrease the potential for digestive issues.
An easy way to get roughly the amount of protein you need in each meal without having to count calories or weigh portions is to use your hand as a guide.
Women should include about 1 palm sized portion with each meal. Depending on goals, body size, and activity level it may be slightly more or less on an individual basis but this provides a good starting point for most people. Start with 1 palm sized portion 3-4x per day and increase or decrease based on how you feel. Evaluate your hunger, energy, and cravings in particular.
Quality sources of protein and how to eat more!
Good sources of protein include foods such as beef, fish, pork, poultry, eggs, greek yogurt, cottage cheese, and other dairy. Tofu, quinoa, hemp seed, chia seed, and buckwheat are some of the best plant-based sources for protein, as are combinations such as rice and beans, or whole wheat bread and peanut butter!
Protein powders and bars can come in handy as well. Especially when you’re on-the-go. You can easily add protein powder to a smoothie in the morning or for carry some around in a baggy to be mixed with your choice of liquid when you need a quick protein packed snack.
Protein bars are another option that is great in a pinch!. Plus, if you forget them in your purse you won’t be welcomed to a rotten bag of stink later (not speaking from experience or anything)!
When I want something a little less processed or sweet, I love throwing a few slices of ham or turkey into a baggy with some carrots, grape tomatoes, cucumbers, or celery for an easily transportable healthy meal or snack.
Many women think that nuts and seeds are good sources of protein. Though very nutritious, they are really more like good sources of fat with a bit of protein on the side. Using them sparingly when it comes to getting your protein is probably the best route to take especially if weight loss is your goal, as the extra calories can add up quickly and leave you lacking in protein—thwarting your best efforts and stalling progress.
If you’re low on energy, trying to lose weight or gain muscle, stuck in a rut with your diet, want thicker, shinier hair, or just trying to improve your overall nutrition, adding more protein is a great first step. Try it out for yourself and reap the rewards!!
Download some easy and delicious protein-packed meal ideas here. You’ll be covered for breakfast, lunch, and dinner!