prioritizing protein for prime performance

I've been digging deep into the work of Dr. Ted Naiman and others lately about the importance of protein in our diets.   Protein is the most important macronutrient when it comes to building strong muscles and bones, and repairing tissues throughout the body.

If you think about it in the most basic terms, we are made of protein, so doesn't it make sense that our bodies need a lot of it?  

It is also the most satiating, which means that when you eat a lot of protein you will feel full longer, and won't be as likely to crave the not-so-nourishing foods later in the day. There is also a theory out there that the reason many of us overeat is that we are not getting enough protein, so we go looking for it in other food sources and keep eating until we either get enough or can't eat another bite. (The Protein Leverage Hypothesis--it's a real thing, look it up!)  Therefore, when we eat more protein, we aren't as hungry all the time, we feel better, we build muscle, and we lose fat.  

For years I was told that we should eat about .8 grams of protein per pound of body weight, but now I'm seeing lots of doctors and scientists recommending that we up that to 1 gram per pound of ideal body weight. Regardless of which formula you use, that means that for most of us women we should be eating at least 90-100 grams of protein per day.  How close are you getting to that?  I thought I was doing pretty well until I started tracking it for a few weeks.  Unless you are really paying attention and prioritizing your protein above all else, it's pretty easy to fall short.  Aim for at least 30 grams per meal, and if you are doing some regular weight training (which becomes oh so much more important as we age, ladies, for the health of our muscles and bones) try to eat even more than that.  You can count macros if you like, but an even easier way to go about it is to fill up half your plate with rich protein sources and the other half with veggies.  Eat your protein first and then listen to your body.  You'll probably find that it's full and satisfied quicker and stays that way longer.

For reference, here are some of the foods with the most protein: (amounts are approximate, as they may change based on the cut or source of meat)

Chicken breast: 54 grams per 6 oz. serving

Pork: 53 grams per 6 oz. serving

Tuna: 30 grams per 5 oz. can

Cheese: 6 grams per ounce

Beef: 48 grams per 6 oz. serving

Tofu: 43 grams per cup

Lentils/beans: 17 grams per cup

Eggs: 6 grams per egg

Greek yogurt: 20 grams per cup

Let me know how you feel when you start prioritizing protein.  I know for me it means that my appetite is more stable, my brain is clearer, I have more energy, and I just feel better overall. I also feel like I'm not a slave to all the food thoughts rolling around in my head--what a relief!  The other plus to protein I've found--most of it is really delicious so you don't feel like you're missing out on anything! :)

If you'd like to talk to me more about creating a wellness and nutrition plan that works for you, I've got you!  I'm a certified Nutrition Coach who will create a simple, customized meal plan for you and coach you through how to implement it into your busy life.  We also talk about all the pitfalls that make it hard, and help you make it the anchor that keeps you healthy, energized, and sane through the whirlwind of your everyday life.

I'd love to talk to you about the program, so please book a free consultation with me by clicking the Calendly button. I look forward to talking to you!

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