March is National Nutrition Month. I love that we live in a world where we can celebrate food and nutrition. For the month of March, I want to focus on nutrients in foods. Last week, I discussed what a balanced diet looks like and how to create balanced meals. This week, I’m covering carbohydrates.Read More
A balanced diet includes eating a variety of foods in moderation. Eating a variety of foods will ensure you are obtaining enough micronutrients and macronutrients to support health and wellbeing.Read More
Food can be a tricky subject for so many people. I would even say that it is tricky for most people. Most people, not everyone, but most people have had some issue with food in their past. I get it.Read More
Fiber is one of those non-nutrient substances that many people don’t know much about. It is also under consumed by many people.
So, what is fiber, why do we need it, and how much do we need to consume daily for optimal health?Read More
Protein broken down to its smallest form are amino acids. Amino acids are considered the building blocks of life. Adequate protein intake is needed to build, repair, and maintain body tissue including muscle. Amino acids are used to transport substances and aid in the production of enzymes, neurotransmitters, antibodies, and hormones.
How much protein do you need?
Many people have a difficult time consuming their protein needs. The recommendation for the general (healthy) population is 0.8 g/kg (0.36 g/lb) of body weight. That recommendation is meant to meet minimum needs to prevent protein deficiency. Those that regularly workout should consume 1.4-2.2 g/kg (0.63-1g/lb) of body weight. This amount of protein is meant to meet their basic needs as well as grow and repair muscle.
Benefits of consuming adequate protein?
Besides our basic biology needs that I mentioned above, adequate protein intake has several other benefits such as satiety, weight management, and increase performance. Protein has a higher thermic effect when we digest it. Thermogenesis is a process that generates heat through the digestion of food. We burn more calories to breakdown and digest protein than carbohydrates and fats.
What are some protein sources?
I’ve listed common animal protein sources for each meal to give you some ideas.
Protein smoothies and shakes (made with protein powder)
Ready-made protein shakes
Protein oatmeal (made with protein powder)
Protein pancakes (made with protein powder)
Protein baked goods (made with protein powder)
Lunch and Dinner
Homemade protein baked goods (made with protein powder)
Protein shakes and smoothies (made with protein powder)
Protein ice cream
Protein microwave mug cake (made with protein powder)
Protein baked goods (made with protein powder)Protein cheesecake (made with protein powder)