PROTEIN INTAKE: WHY YOU NEED IT & IN WHAT QUANTATIES

In the quest for a healthy lifestyle, one crucial element often takes the spotlight - protein. This macronutrient is not only the building block of muscles but also plays a vital role in numerous bodily functions. In this blog post, we'll delve into the importance of consuming an adequate amount of protein and explore the benefits it brings to your overall health

Benefits of Adequate Protein Intake:

  1. Muscle Growth and Repair:

    • Protein is essential for building and repairing tissues, making it indispensable for muscle growth. Whether you're an avid gym-goer or simply looking to maintain a healthy physique, sufficient protein intake supports the development and maintenance of lean muscle mass.

  2. Weight Management:

    • Protein has a high thermic effect, meaning it requires more energy to digest compared to fats and carbohydrates. This can contribute to increased feelings of fullness, assisting in weight management by reducing overall calorie intake.

  3. Metabolic Function:

    • Protein plays a vital role in maintaining a healthy metabolism. It supports the production of enzymes and hormones that regulate various bodily functions, including digestion, energy production, and the balance of fluids.

  4. Immune System Support:

    • Proteins are essential for the production of antibodies and immune cells, helping your body defend against infections and illnesses. A well-supported immune system is key to overall health and well-being.

  5. Improved Mood and Cognitive Function:

    • Certain amino acids derived from protein are precursors to neurotransmitters that regulate mood and cognitive function. Consuming enough protein may positively impact mental well-being and cognitive performance.

So how much protein should I be consuming?

As a general rule, aim for 1.5-2.2 x your body mass in grams per day. So if you weight 70kg aim for 105g - 140g/day.

Sample Day of Eating with 150g of Protein:

  1. Breakfast (30g):

    • 3 large eggs & toast with avocado (18g)

    • 1 cup of Greek yogurt (12g)

    • 1 tablespoon of chia seeds for added fiber and omega-3 fatty acids

  2. Mid-Morning Snack (20g):

    • 1 serving of protein-rich nuts (almonds, walnuts) (10g)

    • 1 medium apple (1g)

    • 1 slice of cheese (9g)

  3. Lunch (40g):

    • Grilled chicken breast or tofu (30g)

    • Quinoa or brown rice (8g)

    • Mixed vegetables (broccoli, bell peppers, spinach)

  4. Afternoon Snack (30g):

    • Protein shake with whey or plant-based protein powder (20g)

    • 1 medium banana (1g)

    • 1 tablespoon of almond butter (9g)

  5. Dinner (30g):

    • Baked salmon or lentils (25g)

    • Sweet potato or quinoa (5g)

    • Asparagus or green beans

  6. Evening Snack (10g):

    • 1 cup of cottage cheese (28g)

    • Berries or sliced cucumber for added nutrients (2g)

Please note: this is for 150g of protein per day and calories might not be suited for your goals.

Achieving and maintaining optimal health involves a holistic approach, and protein plays a central role in this journey. By ensuring you consume an adequate amount of protein, you not only support muscle growth and repair but also promote weight management, boost your immune system, and enhance overall well-being. So, make protein a priority in your daily nutrition, and watch as your health and vitality flourish

Abbey Layton