Protein 101

Counting macros, tracking micros, weighing and measuring food, keeping a food diary….while these approaches may work for some, in my experience most people are too busy to add this to their daily to-do list.  So unless you’re training for a high level specific sport or event, the following information will hopefully assist you in understanding the importance of protein in our diet and how to sneak more in to optimize your health, achieve & maintain your goal weight and feel AMAZING!

Protein is a cornerstone of your essential nutritional needs.  It contributes to muscle strength, weight management, hormonal balance, bone health, immune function, and overall recovery.  Protein is literally the glue that holds the cells in your body together.  We know it’s important to get enough, but how much do we need? 

If you’re reading this, chances are you are a moderately active person, therefore your protein needs are increased over those of a more sedentary person.  You would want to be consuming 0.6-0.8 grams of protein per pound, so for a 150lb person that equates to 90-100 grams of protein per day.   A less active person would need to consume 0.8 grams per KILO which for a 150lb/68kg person is about 54 grams.  

Now that you have the math done (hopefully!) let’s figure out how to achieve those targets.  First and foremost, focus on eating protein AT EVERY MEAL!  I’m going to say that again: eat protein at EVERY meal!  Protein has a higher satiety value than carbohydrates and fats, which means that it leaves you feeling fuller for longer.  This satisfies your hunger and curbs future cravings which can control caloric intake and help with healthy weight management.  Combining protein with your carbs at meals also helps to stabilize your blood sugar levels which helps sustain your energy levels throughout the day.  Your body responds to the Thermic Effect of Food (TEF) which refers to the energy your body expends to digest, absorb and store nutrients from the food you eat.  Protein has a higher TEF compared to fats and carbs, which means your body is working harder at rest to digest and absorb and therefore your body is burning calories while you rest - the epitome of an efficiently functioning machine! Yes please!

If you’re a woman, protein is even more crucial, especially as we age.  Protein helps balance our hormone levels, which is helpful for everything from menstrual health, menopause, metabolism, mood regulation and overall well-being.  Bone health becomes paramount as we age, and consuming enough protein aids in our bone density and strength which can lessen the likelihood of diseases such as osteoporosis. 

The list of benefits goes on and on, but hopefully I’ve made you a believer already.  Let’s talk about tips on increasing protein intake to achieve your daily goals.  See some of my favourite, easy recipes at the bottom the post!

Breakfast: Consider a protein shake to easily consume 20-40 grams of protein right away.  My breakfast consists of a vegan protein shake

(link here: https://www.arbonne.com/ca/en/arb/melissadart/cart?shareId=8849363815975 ) which has 20 grams of easily digestible protein from pea, brown rice and cranberries. You can increase this number by adding nut butter, almond milk,  spinach etc,  and increase the nutrients by adding fruits/vegetables according to your likes.  I choose a vegan protein from Arbonne because it doesn’t spike your blood sugar, it leaves you feeling fuller longer, tastes delicious and doesn’t contain any additives or chemicals. Not to mention Arbonne protein also contains over 30 vitamins and minerals including Magnesium, Zinc, Vitamins A, C, D & E, Iron and Chromium! A convenient single source of nutrient diversified and dense calories. Important note: there are 20 amino acids, our bodies naturally produce 11, the other 9 are all found in Arbonne’s FeelFit protein powder.

Snacks: Consider hummus and vegetables; nut butter and green apples (lower in sugar than red apples); cheese and whole grain crackers.  I love to make protein bites using my Arbonne protein powder: quick oats, nuts, hemp seeds, chia seeds and chocolate chips.  Use a nut butter or almond milk to hold them together and chill them in the fridge.  Easy & healthy. 

Lunch: If you’re looking to lose weight you may want to consider another protein shake.  Other alternatives include hard boiled eggs over salad; any form of beans/lentils such as a chickpea salad or bean salad; turkey & avocado wrap; egg white omelette with spinach and feta. 

Dinner: Grilled or baked lean meat with sweet potatoes and sautéed vegetables; quinoa power bowls topped with shredded cheese, chickpeas & fresh vegetables; tofu & vegetable stir-fry; shrimp pasta with asparagus and olive oil/garlic drizzle. 

Navigating the demands of daily life can be challenging, therefore let’s set ourselves up for success from the inside out by focusing on smart nutrition choices that lead to overall energy, vitality, and well-being.  Tweaking your meals and snacks by focusing on incorporating protein-rich foods can be the missing link in achieving your fitness goals, maintaining a heathy weight, improving our immune systems and building lean muscle mass.  Our bodies require the essential amino acids found in protein to repair, build and sustain the tissues needed for lean muscles. So don’t just put in the work at the gym, put in the work in the kitchen as well to ensure that your system converts that work to a healthy, happy, strong, and vibrant body! 

Stay well & eat smart,

Melissa

RECIPES:

Bean Salad:

1 can of red kidney beans, rinsed

1 can of chickpeas, rinsed

2 green onions, diced

1/2 each red and green pepper, diced

1/2 cup of corn (optional)

1/2 cup of feta, cubed (optional)

DRESSING:

1 cup of salsa

1/3 cup olive oil

1/2 lemon squeezed

1 -2 tsp cumin powder

Salt & pepper

Mix dressing ingredients.  Pour over all other ingredients in a bowl and gently mix.  Refrigerate for up to 3 days.  

Protein Balls:

1/2 cup gluten-free, old-fashioned oats (you can ground these for a finer texture in your protein balls)

1/2 cup almond butter

2 scoops Arbonne Essentials chocolate protein shake mix

1/4 cup ground almonds (medium to fine ground - optional)

1/4 cup raw honey

1 Tbsp water (plus some additional)

1 tsp vanilla extract

1/2 tsp coconut oil

pinch of salt

Combine all together, add any extras you may like, form into balls and refrigerate (up to 5 days) or freeze (up to 3 months).