Prioritize Protein
It's not just muscle-bound bodybuilders who can benefit from ample protein in their diet. And you don't need to gulp down a protein smoothie to get adequate protein. Here are a few common questions about protein which will help explain why even the average Joe/Jane should prioritize protein:
Q: Why does protein matter in my diet?
A: Protein helps you build and maintain muscle mass and keeps your bones and joints strong and healthy. If you are trying to lose body fat and you're eating in a calorie deficit, eating enough protein will help ensure that your body loses its weight through fat and not your muscle. You don't want to lose that precious muscle! And if you're trying to build new muscle, your body physically cannot do that without enough protein in your diet.
Q: How much protein should I consume in a day?
A: For someone who strength trains regularly, aim for 1.0 gram of protein per pound of your goal body weight. If you are less active, aim for 0.7 grams of protein per day. So, for example, a person whose ideal body weight is 150 pounds should aim to have between 105 to 150 grams of protein per day.
Q: What are foods that offer protein?
A: Meats such as chicken breast, salmon, steak, and tuna. Alternatives such as tofu, tempeh, and seitan. Dairy such as eggs, Greek yogurt, cottage cheese, and cheese. Legumes such as lentils, chickpeas, and beans. Vegetables such as broccoli, green peas, and brussels sprouts.
Q: I am vegetarian/vegan. Can I get enough protein without meat?
A: Absolutely! Meat is the most protein-dense option, but it certainly isn't required as a protein source. Vegetarians/vegans can get ample protein in their diet through other sources like those listed above, and you may need to be intentional about your food choices to do so (such as opting for lentils with your meal rather than white rice).
Q: I heard your body can only absorb __ grams of protein at a time. Is this true?
A: The myths run wild on this one! The helpful answer without getting too technical is that it's VERY unlikely you're eating too much protein. Most people vastly under consume protein, so for most people, this will never be an issue. In general, try to break up your protein consumption throughout your day, as your digestion will thank you. If you're aiming for 125g protein per day, shoot for at least 35g per meal (for 3 meals) and then make up the remaining 20g with a snack.
Q: Is it OK to supplement protein if I'm not getting enough through whole foods?
A: Yes! Supplementing protein intake via protein powder is a fine way to ensure you're getting enough protein. It's also never required. If you do get ample protein through your foods, then fabulous! If you find that you're consistently falling short, try a protein powder. Just try to ensure more than half your daily protein is coming from food and not supplements, and try building up your protein intake through whole foods over time.
Here are a few additional resources about protein:
https://www.everydayhealth.com/diet-nutrition/best-food-sources-of-lean-protein/
https://www.eatingwell.com/article/291961/10-high-protein-snacks-that-keep-you-feeling-full-longer/
https://www.goodhousekeeping.com/health/diet-nutrition/g28567768/best-high-protein-snacks/
Podcast: The Key Nutrition Podcast, episode #498 dated September 5, 2023 titled “Protein 101 - Understanding the Power of Protein”
Here's your (optional) challenge: Pick one meal over the next week that you will prepare for yourself at home and loosely track how much protein is in that meal. Is it close to 1/3 of your daily protein goal? If not, what could you add/change about the meal to make it more protein dense? Knowledge is POWER!
Who's ready to nosh on a grilled chicken egg white omelet with cheese?!
