Let's talk about why protein is so important. Proteins are made up of amino acids, which build and repair many of our body's tissues and structures including our muscles, bones, skin, cartilage, and more, while increasing our metabolism, regulating hormones, supporting our immune system and improving insulin sensitivity - kind of a big deal! Protein is a macronutrient that our bodies crave. (If you’re not familiar with macros yet, a macronutrient is simply an essential nutrient that our bodies need in the largest quantities.)
Protein keeps our blood sugars level for stable energy and supports exercise performance & recovery. It helps your muscles repair and rebuild after a workout, but it does the same for your bones, skin, hair, immune system and virtually every other structure and tissue in your body.
Protein increases your metabolism and provides energy to help you burn more calories and satisfy your appetite, which helps maintain a healthy weight while managing hunger and cravings.
Confused about how much protein you should eat? You're not alone! That's exactly one of the topics we customize in my nutrition course & 1-1 coaching—message me to schedule a consult. Here are the general guidelines:
If you’re looking to add more protein to your diet, here are some of the top protein-rich foods:
Meat & Poultry (organic & grass-fed are best; ex: chicken breast, turkey breast, flank steak, top round steak, lean ground beef)
Fresh fish (wild caught salmon, cod, rainbow trout)
Canned tuna (solid white)
Nuts (walnut, almonds, pecans)
Pumpkin seeds
Eggs
Organic protein powder
Dairy - Greek yogurt, cottage cheese, milk
Legumes (beans & lentils)
Tofu, seitan, tempeh (plant based)
A few of my favorite trusted protein powders :