Are You Protein Powered!
Riding the high-protein wave! No longer just for bodybuilders, it's gone mainstream! But here's the scoop: while protein is essential, watch out for sugar-loaded, processed options.
Protein is, of course, an essential nutrient. Made up of amino acids, the building blocks of life that are required for structure and function within the body.
There are twenty amino acids, nine of which are essential amino acids. High-quality protein contains all nine essential amino acids and meat is the easiest way to get this complete protein into your diet, but there are plenty of plant-based sources too. High protein foods include eggs, meat, fish, pulses, nuts, seeds, yogurt and some cheese - especially cottage cheese.
Getting more protein into your diet is a great idea for most of us, especially if you want to lose weight without losing muscle, but relying on these off-the-shelf high-protein foods could mean you are packing your diet with sugar, sweeteners, emulsifiers and a whole lot of ultra-processed foods.
Why is protein crucial? It's not just about muscle; it's a game-changer for overall health, energy, and weight management. Here's why you should consider amping up your protein game:
✨ Stay fuller longer
✨ Reduce cravings
✨ Improve body composition
✨ Boost muscle strength
✨ Balance hormones
✨ Support the immune system
✨ Enhance mood and energy
How much is enough? It varies based on age, weight, and goals. Generally, aim for 1g/kg, but active individuals may need 1-1.5g/kg, and athletes up to 2g/kg.
Tips to up your protein intake:
1. Prioritise protein at every meal – think eggs, meat, fish, nuts, and seeds.
2. Tune in to how your body responds to the changes – from appetite to energy.
Ideas to incorporate more protein:
🌅 Breakfast: Greek yogurt with homemade granola or a veggie-packed omelet.
🥗 Lunch: A vibrant salad with chicken, cottage cheese, or fish.
🍽 Dinner: Chicken, fish, meat, or pulses, paired with veggies and complex carbs.
Snacking? Opt for nuts, veggies with hummus, or berries with yogurt for a nutrient-packed punch!
Concerned about too much protein? For most, it's safe, unless you have kidney issues. Stay informed, prioritise your health, and let protein be your ally on this wellness journey!