Are You Eating Enough Protein?

You know you should be eating protein. Why? Because “eat more protein” is the advice you find in Women’s Health mag, on Shape’s IG account, in every email you get from MyFitnessPal. Hopefully you’ve already been inspired to eat more protein. But are you eating enough protein to support your goals?

I’m not here to give you a molecular science lesson about the importance of protein. If you want to read up on the science, more on that here. I’m here to help you take the why, and break it down into action steps so that you get yourself some results!

Here’s what you’ll find in this article:

• The benefits of eating enough protein
• How much protein you actually need
• How to get the most out of the protein you eat
• Signs that your answer to “are you eating enough protein“, is “no”
• Protein-packed breakfast, lunch, dinner and snack recipe ideas

ARE YOU EATING ENOUGH PROTEIN?

As an active woman, you know protein is an important part of your diet. If you forgot, or just want a refresher because the more you know, the easier it is to follow through…

The Benefits of Eating Enough Protein

You’ll get stronger.

Protein is the building block of muscle. Eating enough protein helps you to build and maintain muscle mass and strength. If you lift weights on a regular bases, it’s really important to eat enough protein to support recovery and growth.

And leaner.

Pound for pound, muscle burns more calories to maintain than fat does. So it goes without saying that if you burn fat and build muscle, your body will burn more calories throughout the day, even at rest, than you did before.

Plus, a pound of muscle takes up far less room than fat. Burn 1 pound of fat and build 1 pound of muscle, and you’ll lose inches around your waist AND create that toned, defined look that makes any piece of clothing look great on you.

You’ll feel more in control of your appetite and cravings.

Macro-nutrients affect your body in different ways. Turns out protein is the most filling (back to that molecular break down). Protein fills you up and keeps you fuller, longer.

One study shows that increasing protein consumption from 15% to 30% can decrease daily calorie intake by roughly 450 calories a day. That has powerful overall consequences for fat loss and body composition.

And your metabolism gets a boost.

It takes energy to digest. The number of calories it takes to burn a specific macro-nutrient is called the thermic effect of food (TEF).

Every time that you eat, your body kicks into gear to digest. Protein has the highest TEF of all macro-nutrients.Which means that a high-protein diet burns more calories than a low protein diet.

How Much Protein do You Actually Need?

Like all good things fitness and health, there’s some grey area here. A lot of that grey area revolves around you (you’re high priority). The answers to questions like “what are you goals?”, “what is your current body composition?” and “what’s your body type?”, play a role in the answer to the question, “how much protein?”.

That being said, there are some general advisories that are readily accepted as true.

The Dietary Reference Intake from the National Institute of Health recommends .36 grams of protein for every pound of body weight. For a 150 pound woman, that’s 54 grams of protein a day.

But as an active woman, you need more. The more active you are, the more protein you will need. If you’re working hard at the gym, your daily protein need is closer to .75-1 gram of protein for every pound of body weight!

If you’re not quite as active as you’d like to be right now, aim for .5 grams of protein per pound of body weight each day. You might find that increasing your protein intake actually boosts your energy levels, encouraging you to workout more than you did before. #bestofbothworlds

Getting the Most Out of Protein

Now you know the benefits of eating protein, and how much you should be eating, But how do you get the most out of protein when you do eat it?

• Eat protein at every meal.
  
  Your body can absorb 25-35 grams of protein at a time. So even if you eat more at one sitting, you won’t necessarily benefit more. Eating protein at every meal spaces out the amount of protein you get, better insuring that you reap the benefits of each bite.
  
• Choose the right proteins.
  
  If you’re looking to lose fat and build muscle (I’m assuming you are, since you are here), the right proteins go a long way.
  
  Choose lean proteins most of the time. Eggs, fish, chicken, Greek yogurt, lean beef or bison, wild game and turkey are all good choices.
  
  Limit fattier meats, processed foods, and fried meats to special occasions.
  
• Include protein in your post-workout meal.
  
  Immediately after your workout your body is primed to absorb protein. When you workout, especially if you strength train, you create tiny tears in your muscles. Consuming protein, specifically whey protein-powder, post-workout ensures that your body gets the protein it needs to rebuild and recover.
  
  *Consuming simple carbs at the same time helps to refuel your depleted glycogen stores so that the protein you consume can get right to work.

Sign That You Aren’t Eating Enough Protein

If you experience any of these symptoms, you might not be consuming enough protein. The best way to know for sure? Track what you eat over a few days. Don’t change what you eat, simply write down what you eat and how much, so that you can easily see if you are indeed eating enough protein.

You Feel Weak and Tired, Even After a Good Night’s Sleep

Protein digests slowly, so it helps to stabilize your blood sugar levels and prevent energy spikes and crashes. If you don’t eat enough protein through out the day, you may feel tired mid-morning or afternoon.

You Workout, but Can’t Build Muscle

Protein is the building block of muscle. If you hit the gym regularly to lift weights but don’t see the results that you expect, the culprit might be a lack of protein.

You’re Always Hungry

Protein is satiating. Plus, it takes time to digest. If you aren’t getting enough protein at meal time you might find that you’re hungry within hours of eating.

You Get Sick, Often

Studies have revealed a link between T cell production and protein intake. T cells fight germs and boost your immune system. If you are always getting sick, a protein deficiency might be the culprit.

Protein-Packed Meal Ideas

Each of these meals clocks in at 20-35 grams of protein at a pop. Use them as is or as a creative platform for your favorite ingredients.

Protein-Packed Breakfast Ideas

• 6 ounces of plain, Greek yogurt, 1/2 cup blueberries, 2 tablespoons walnuts. 22 grams of protein.
  
• 2 egg omelette, 1/2 cup spinach, 1/2 cup red peppers, 2 slices deli ham, 1 slice whole grain toast. 23 grams of protein.

Protein-Packed Lunch Ideas

• Taco Salad with Grilled Chicken. 1 cup mixed greens, 1 cup tomatoes, cucumbers, red onion, 3 ounces grilled chicken in taco seasoning, 1 tablespoon salsa, 1 tablespoon shredded cheese. 35 grams of protein.
  
• Avocado Turkey-Bacon Wrap. 1 whole wheat tortilla, 3 ounces sliced turkey, 2 slices turkey bacon, 1/2 cup lettuce, 3 slices tomato, 2 tablespoons avocado. 26 grams of protein.

Protein-Packed Dinner Ideas

• 1 cup zucchini noodles, 1/2 cup whole wheat pasta, 3 ounces shrimp, 1/2 cup cherry tomatoes, 1 tablespoon Parmesan cheese, lemon juice, 2 teaspoons olive oil. 28 grams of protein.
  
• 4 ounces grilled salmon, 1/2 cup cooked brown rice with fresh herbs, 1 cup mixed greens with tomatoes, 2 tablespoons balsamic vinaigrette. 33 grams of protein.

Protein-Packed Snack Ideas

• Post-workout shake: 1 scoop chocolate protein powder, 8 ounces almond milk, 1 small frozen banana, 1 teaspoon vanilla, handful of ice. 26 grams of protein.
  
• 2 ounces beef jerky, 1 small apple, 1 cheese stick. 25 grams of protein.