How to Eat More Protein, Because You Probably Need To.
In the good ol’ days protein was the most talked about macronutrient. Nowadays it’s a battle against carbs or fats while an important macro is left in the dust. Pooooor ol’ protein.
Today we are going to bring protein back in the spotlight where it belongs and debunk some “It’s impossible to eat that much protein!” myths!
Protein is very important! … But why?
Proteins are made up of amino acids which are essentially building blocks of your body. We have little amino acid buddies floating around in our blood. We need those lil’ dudes. Our body uses them to create enzymes, hormones, neurotransmitters, and antibodies. And if we aren’t making those we are, kinda, like, screwed. But here’s the kicker! If you aren’t eating enough fat and carbs, your body can use your protein stores to make up for it. BUT your body CANNOT use your fat and carb stores to make up for the lack of protein. So, the fun begins, ya body starts pulling protein from your body… muscles, tendons and organs…
But here is why protein is the real MVP. That guy helps burn fat, AND I AIN’T KIDDING. Protein helps increase hormones that help regulate body fat and and break down glycogen into glucose for your body to use.
You ready to drink a protein shake or something now? Yeah, me too.
But that’s not the only way to get adequate protein intake. There’s a lot of wholesome options and I’m gonna give ya some ideas RIGHT HURR.
BUT FIRST. Two things that need to be understood…
Just because a package says “protein” doesn’t mean it is a good source of protein. Or even has more than 5g a serving.
Some foods have an adequate amount of protein, but have more carbs or fat. In this case it is no longer considered a protein source, it is a *whatever macro is the highest per volume* choice.
Now that all that is out of the way, let’s do this.
Eat protein at each meal, and with each snack.
Drink a post workout shake with protein and carbs. Like, uh, let’s say DRIVEN NUTRITION.
Pack or plan out snacks that are high in protein. Try to eat less high fat and carb snacks and go for some protein hard hitters. The trick is to have them prepared and on hand.
Beef Jerky. Pro Tip: get the original because flavored usually has more carbs and processed sweeteners.
Trail Mix. Choose options with no berries or candies. Also, remember nuts are a fat source.
Low sugar Greek Yogurt. You can also mix plain greek yogurt with ranch seasoning to dip yo veggies in. (We will talk about micronutrients another day!)
Tuna y’all. Keep those tuna packs on hand. Your co-workers will LOVE you.
Hard boiled eggs. If you have a low daily fat intake you can just pop those yolks out.
No bake energy bites. These also generally have fat and carbs to look out for. Here is a good recipe! Give a lil’ clickety click…
Cheese sticks. All the cheese man. Just watch the fat if needed.
Roasted Chickpeas. One tasty way to prepare chickpeas for a snack is by roasting them with some basic seasonings and olive oil. Roasted chickpeas are crunchy and portable.
Cottage cheese. You can add fruit too!
Nut butters. These are generally high in fat and carbs so WEIGH and MEASURE to make sure you get juuuuust enough for a serving.
Last but not least, good ol’ protein bars.
4. Cook with protein substitutes. Replace sour cream with plain greek yogurt. Make some black bean brownies, like THESE.
5. Use pastas made with beans. Like black bean, chickpea and edamame pastas!
Well, that’s that! Hopefully you are finishing this email and have learned a lil’ somethin’ somethin’! Now take what you’ve learned and apply it. It can only benefit you!
Alright friends, I’m out!