Protein Strategies
Ways to get in this very important macronutrient
By
November 1, 2024
I know, I know, I know…here we go with the protein again. But, it’s so important!
You probably realize that protein builds muscle, skin, bones, and cartilage. But, it does a lot more. Since protein is a building block for vitamins, hormones and enzymes, it can act as a messenger sending information to various parts of your body. Insulin - the hormone that signals your cells to take in sugar — is a protein. Antibodies, also proteins, bind themselves to viruses or bacteria to protect our bodies from illness.
A diet rich in protein has also been linked to:
Are you convinced you should make protein a priority?
If you’re low on protein once in a while, no harm done. But, if you are low on a regular basis, it can affect your gains, you can lose muscle and, especially in older adults, you can become frail. Some studies suggest those who eat low protein actually have less-healthy diets in general.
Protein recommendations vary., which is where the confusion kicks in.
Our recommendation is .8 to 1 gram of protein per pound of body weight.
In our experience in helping people with nutrition, protein is typically the most under-eaten macronutrient. People don’t seem to have a problem overdoing carbs and fats, but find it very difficult to get in protein. Many eat meals with little to no protein. So, below I offer some tips.
First, it can be an eye-opening experiment to track your food intake for a week (don’t do anything different) to see where you currently are with protein. You don’t have to track forever, but spending some time evaluating your diet can really help you fine-tine. If you are low on protein, slowly start to ratchet your intake up. We are looking for progress.
TIPS
Know what protein is. When we say protein, we mean mostly meats, poultry and fish. Yes, there is protein in dairy, beans, quinoa, etc. but you will get the best bang for your buck with whole food, animal protein. Nuts and nut butters are not considered protein sources (although they do have some protein, but to get a decent amount of protein with them you have to eat lots, adding fat and calories to your meals).
Obviously, if you are vegan or vegetarian, your protein choices will be different. Foods like lentils, beans and quinoa should be prioritized and you will likely need to supplement with plant-based protein powders.
Start your day with protein. Don’t get behind first thing in the morning. Don’t think of breakfast in terms of pancakes and waffles. A breakfast "hash" of meat, eggs, sweet potatoes and vegetables are great for breakfast.
Eat protein at every meal and eat it first. If you are trying to stick to around one gram of protein per pound of bodyweight, know what each meal should look like. For instance, say you weigh 150 pounds and want to eat 150 grams per day. If you eat three meals, that’s 50 grams per meal (about a 10-ounce serving), which can be a lot for many people. So, you may want to decrease the amount at each meal and add a snack(s) in order to get there.
Speaking of snacks…snack on protein - jerky, hard-boiled eggs, canned tuna or salmon are great options. Be careful with protein bars, as they are usually junky, but I do use them in a pinch, like when at an airport.
Protein shakes are a great strategy. You can even add protein powder to things like yogurt (which also has protein), oatmeal, clean pancake mixes, etc. If you add a scoop of protein powder to Greek yogurt, that’s a big boost of protein for a snack.
This next suggestion is a bit of an investment. We recently purchased the Ninja Creami to make protein ice cream. You make a protein shake (we do a double serving of protein powder + cashew milk), then you freeze it overnight, then process it into ice cream in the appliance to your desired consistency. It’s pretty amazing and you feel like you’re eating ice cream - I promise! Rob and I sit on the couch and pass the tub and spoon back and forth. Only romance in our household. 😍
Meal prep. When you have time cook big batches of protein (a crock pot makes it super easy) or make extra when you are cooking meals so you always have something to grab for.
Beans and lentils, although not as protein-dense as meats, do add protein, so incorporate those to sneak some protein in. But, as I said above, they shouldn't be the main focus.
Good luck! While getting adequate protein may feel hard at first, it does get easier over time. And when you start to build more muscle, it will keep you motivated to pack it in!
