What's the big deal about protein?
In my last post, I spoke briefly about protein and how our bodies uses energy (aka burns calories) to digest it.
Low net-calories are not just the only reason to try and get more protein in your diet, there is a multitude of other benefits as well;
Protein reduces the level of ghrelin (our hunger hormone) which helps us to feel fuller for longer.
Reduces food cravings & can help to maintain weight loss.
Helps the muscles to repair - which is key if you are following a strength training programme!
Improves bone health, making it especially important for women who are at a higher risk of osteoporosis.
Eating enough protein can help us to stay fit as we age as it helps to reduce muscle loss.
So how much protein should we be eating?
Roughly, 20% of our daily calories should come from protein sources.
If you want to get more precise then aim for 1 - 1.2 grams per kilogram of bodyweight.
For example, someone weighing 70kg should be aiming for 70 -85 grams of protein per day.
Sources of Protein
When thinking about protein, meat and fish is the first thing to come to mind.
But there are many other great sources including; dairy, vegetables, nuts, beans and legumes.
Having a variety of protein sources will help you to get different amino acids - The building blocks of the body.
I have listed a few of my favourite protein sources below to give some ideas.
Meat Sources
Grams of protein per 100g
Chicken breast 31g
Steak 25g
Fish Sources
Tuna 28g
White Fish 24g
Prawns 24g
Salmon 20g
Dairy Sources
Eggs 13g
Cottage Cheese 11g
Greek Yoghurt 10g
Vegetable Sources
Kale 4g
Spinach 3g
Broccoli 3g
Nuts and Legumes
Squash and Pumpkin Seeds 30g
Peanut Butter 25g
Almonds 21g
Chickpeas 19g
Edamame Beans 11g
Lentils 9g
Tofu 8g
Baked Beans 6g
What About Protein Powder?
If you struggle to get enough protein in day to day, this is where protein powders are useful.
One scoop can add 20-30 grams of extra protein, and it doesn’t have to just be as a shake. I like to use protein powders to flavour yoghurt or porridge.
If you have any questions about this or how strength training and nutrition can help you to get fitter and healthier contact me at maxineellison@me.com or on 07747676414.