- Bonnie
Let's talk about Protein!
Updated: Mar 20
Why protein is powerful.
Protein is an essential nutrient with many crucial jobs.
Protein helps make many hormones. This includes hormones that manage appetite, balance blood sugar, and support feeling happy and relaxed.
Protein supports the immune system. Without enough protein, we easily become sick and frail, and recover slower.
Protein improves body composition. It helps shed fat, gain or maintain muscle mass, and stay lean for life.
Protein is physically satisfying. You'll feel fuller, longer. This is important if you're trying to eat less in order to lose fat. Eating more protein means feeling more satisfied with meals, and less hungry between meals.
Protein helps build and repair almost every tissue in the body — muscles, connective tissues (such as tendons and ligaments), and bones.
More protein means better recovery, more muscle, less fat, and a stronger, healthier body.
No matter what your goals are, having a solid protein intake is one of the most important practices you can do for your overall health, fitness, and performance.
How much protein should you be eating?
At minimum you should be eating 0.7g of your body weight. If you're an endurance athlete or working out 3-6 times a week, aim to have 1.0g per body weight. And last but not least, 1.2-1.4g per lean body mass if you're strength training, have injuries, going through menopause or obese. Not sure which category you fall under? Reach out to us today, we'd love to help.
Make plant protein work for you.
If you're a mostly plant-based eater (e.g., vegetarian or vegan), with some careful menu planning, you can meet high protein needs with plants.
It's hard to get enough protein accidentally or without a deliberate effort.
You can try...
Higher-protein grains, such as:
amaranth
buckwheat
millet
oats
quinoa
sorghum
spelt
teff
wild rice
Beans and legumes, such as:
black, red, white, or pinto beans
chickpeas (garbanzo beans)
edamame (soybeans)
lentils
bean-based noodles and pastas (which are also great for many people who can't tolerate wheat)
Plant-based protein powders, such as:
pea
rice
hemp or pumpkin seed
soy
other vegan and plant-based blends
Try some Super Shake recipes.
How to make a Super Shake HERE
Find the mix of ingredients that's right for you.
