let’S talk protein!

Let’s talk PROTEIN!  Protein helps maintain muscle mass and promotes muscle growth (along with strength training). I can’t tell you how often I hear “I just can’t get enough protein.”

There seems to be misconceptions with protein. 1.  How much you actually need. 2. Protein does not mean meat!! 

The RDA recommends 0.8 grams of protein per KILOGRAM of body weight. (More if you’re trying to increase muscle mass). OR you can multiply your weight in pounds by 0.36!  I think there is this thought that we need way more then we actually do. 

Here’s the important part......to get more protein that does not necessarily mean “eat more meat!” Beef, poultry, pork and fish are sources, but so are many plant based protein sources. Whole grains, legumes, lentils, nuts, seeds, vegetables are great to name a few!  When choosing a protein it is important to consider what else the protein sources “brings to the table.” What vitamins, minerals, fats (healthy or unhealthy) fiber, are they processed, etc. 

From a scientific standpoint....this is why many fad diets that are high in protein/low carb may not be the healthiest option. Bacon, sausage, lunch meat, jerky, etc are NOT healthy protein sources!  (That includes turkey/chicken sausage, lunch meat, etc....processed is processed !!! They full of sodium and nitrates, and can be carcinogenic to humans!) VS legumes, lentils, nuts, oats, quinoa.....which are considered (healthy)  “carbs”......but are natural.....not processed, high in fiber, high in nutrients, high in protein and are very nutrient dense. (Aka keep you feeling fuller longer!) 

The goal is overall HEATH LONG TERM. NOT to crash diet to lose 10lbs. When you get healthy....the weight loss will follow!  

Healthy protein sources to try:

White fish

Beans

Peas

Lentils

Chick peas

Green peas

Quinoa 

Wild Rice

Oats/oatmeal

Nuts

Hemp, chia, pumpkin, etc SEEDS 

Skinless white poultry

Tofu/tempeh 

Bison 

Vegetables:

Broccoli 

Kale

Spinach (leafy greens)

Brussel Sprouts 

Watercress

Alfalfa sprouts

Bok choy

Cauliflower 

Corn

Potatoes 

Asparagus....to name a few