How to Make Sure You're Getting Enough Protein
Protein is a fundamental part of any diet and it’s important to be aware of your protein intake, particularly if you’re a vegetarian or vegan. It is vital to make sure you’re getting enough of it, to help you on your fitness journey but also for your overall health and wellbeing.
What are the 5 main functions of proteins?
Proteins have multiple functions, including: maintaining proper fluid and acid-base balance, acting as enzymes and hormones, providing nutrient transport, making antibodies, enabling wound healing and tissue regeneration, and providing energy when carbohydrate and fat intake is inadequate.
Why does your body need protein?
Here are six reasons why you should make sure you’re getting enough protein every day:
1. Build
Protein is an important building block of bones, muscles, cartilage, and skin. In fact, your hair and nails are mostly protein.
2. Repair
Your body uses protein to build and repair tissue from training sessions, supporting any injury recovery.
3. Oxygenate
Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs.
4. Curb cravings
Protein is very satiating, which means it can help reduce cravings and leave you fuller for longer, ultimately leading to weight loss and body fat reduction.
5. Aid digestion
About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals.
6. Regulate hormones
Protein plays an important role in hormone regulation, especially during the transformation and development of cells during puberty. It is also essential in the production of neurotransmitters, which helps your brain function.
How protein can help you stay in shape
Eating high-protein foods has many fitness benefits, including:
Reducing muscle loss
Building lean muscle
Helping maintain a healthy weight
Curbing hunger
Speeding recovery after exercise and/or injury
How much protein should I be having daily?
Most research suggests very active people should eat 1.2 to 2 grams of protein per kilogram of body weight. That means a 150 lb / 68 kg person should eat 82 to 136 grams each day. Typically, I advise my clients who are working desk jobs to eat more protein. As mentioned above it’s a great way to help you feel fuller for longer, reduce snacking, and help your muscle tissues repair. If you’re building muscle and training, it’s a good idea to consume more to aid performance and recovery.
Here’s some ideas for snacks on the go to get more protein into your diet:
Must listen on the Project Woman Podcast:
For further listening and learning check out this podcast to learn more about your macros and their importance - fats, carbohydrates, and proteins - Understanding the Nutrition Basics to help you get a better understanding.
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