Have you ever wondered if you are getting enough protein? This is definitely worth considering. Protein is a vital component of every cell in the body. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Hair and nails are mostly made of protein.
Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Unlike fat and carbohydrates, the body does not store protein, and therefore has no supply to draw on. This is why taking in adequate protein daily is essential.
The average non-active person should consume a minimum of 45 grams to 55 grams of protein a day. If you exercise intensely most days of the week this should be even higher at 0.5 to 1 gram of protein per pound of body weight. This means a moderate to highly active 140 pound woman should be getting 70 to 140 grams of protein a day. The same 200 pound man would need 100-200 grams/day. Especially on days when the person is active.
Lack of protein intake may leave you feeling suboptimal. Some of the signs and symptoms include: hair, nail and skin problems, mood changes, frequent hunger and cravings, weakness, fatigue, slow healing injuries and frequent illness.
A typical healthy diet with multiple protein rich foods included ( eg. two eggs for breakfast a chicken breast portion for lunch and meat or fish for dinner) would add up around 60 grams of protein depending on portion size. An average vegetarian diet with tofu, nuts and beans might get you 45 grams of protein. This amount falls short if you are exercising regularly. A person should be intentional about getting enough protein so they can feel their best. How can you optimize your protein intake and realize the health benefits that would coincide? Higher energy, better mood, less cravings – sign you up, right?
Oftentimes supplementation or food creativity can help boost protein intake. Some of my favorite “sneaky” protein food add-ins include: pumpkin seeds, broccoli, greek yogurt, almonds, hulled hemp seeds, buckwheat, quinoa, goats cheese and shrimp. As far as supplements go, there are more bad than good out there. Many are from poorly sourced ingredients, non-organic, not regulated and filled with sugars, chemical sweeteners or other additives.
After sifting through and trialing many protein supplements, my top 3 picks are listed below. One is beef based, the second whey and the third plant based to suit all diets.
- Paleo Ethics (Beef Based) – a canadian based company. The protein is from grass fed beef. This protein powder is lower in carbohydrates and sugar free. It offers 19 grams of protein/scoop. Add to oats, paleo pancakes, almond milk/ice, smoothies etc.
- Kaizen ( Whey Based) contains cold-pressed, cross-flow micro and ultra-filtered, undenatured whey proteins, sourced from grass-fed New Zealand cows. Provides a source of essential amino acids for the maintenance of good health. This product third-party certified by NSF, a leader in independent testing. Contains 24 grams of protein/scoop.
- Warrior Blend – a plant-based protein that provides a full amino acid profile with all organic fermented pea protein, goji berry protein, and hemp seed protein and MCTs from coconut. Paleo, vegan and keto friendly and contains 17 grams of protein per scoop.
Not sure if you are getting enough protein, consider downloading an app to track your typical diet for a few days. I like the free version of myfitnesspal. If you are falling short, add some protein to your diet by way of food and/or supplementation. Feel better and realize better health now and in the future. Get yourself feeling better for life!
If you have any questions, feedback or would like some help in determining your ideal protein intake, email me michelle@crossfitdefy.com.
See you soon at Defy Functional Fitness,
Dr. Michelle