Why Protein?

Protein gets most of its hype for lean muscle mass, helping to rebuild and restore muscle, especially after workouts.  And while lean muscle looks nice, there are so many other incredible benefits of protein.  It is the key to healthy metabolism, balanced hormones and steady blood sugar.  It also works to keep our immune system strong by contributing to antibodies.  Putting protein at the core of your diet keeps you feeling strong, full and energized throughout the day.

Protein and Blood Sugar 

Protein assists in regulating blood sugar, which helps to decrease hunger, cravings and also mood changes (hangry).  This is because it is a building block for the essential hormones insulin (blood sugar control) and leptin (regulates hunger).  This helps to increase metabolism, assist in regulating blood sugar, protect bones and joints and support daily activity and function 

Protein throughout your Life Span

Protein seems to be getting most of its current hype in the pre and post menopause world.  This is mostly due to the loss of muscle mass that occurs at this time.  After the age of 30, we lose about 3-8% of muscle mass per decade, and this speeds up without regular activity.  But get this – the more you move and the more muscle you build earlier in life – the more reserve you have later.  

Protein is also important during this time because of its help in regulating hormones and blood sugar.   Because protein helps to slow digestion and “keep you full” longer, it helps to decrease stress related cortisol spikes (also decreasing cravings and hunger!).  Sometimes symptoms that are also common with hormone imbalances (hot flashes, fatigue, mood swings and brain fog) can actually be from inconsistent eating, not getting enough protein or skipping meals.  

Because of protein’s effect on hormone regulations, it is important during adolescence for fuel and growth, and early menstrual cycles.  Pregnancy hormone changes depend on protein too. This also helps to reduce– and can also help sleep and PMS symptoms!

Protein and Meals

The recommended amount of protein has shifted, and most sources now say to consume at least 100 grams of protein a day or about 1 gram of protein per pound of body weight.  The easiest way to do this is to front load your day with a protein packed breakfast – about 30-40 grams.  This will regulate energy and hunger during the day, and also improve insulin sensitivity, stabilize blood sugar and calm stress response.  

For the rest of your meals, put nutrient dense food in the center of the plate with your goal for at least 30 additional grams per meal.  Supplement your meals with high protein snacks.  Easy ones to keep on hand are hard boiled eggs, cottage cheese or nut butter packets.  Seeds are also super protein foods with chia seeds at 12grams in a quarter of a cup and hemp seeds at 12 grams.  Just adding these to yogurt, oatmeal, or smoothies will quickly increase your protein intake.

Will this make me bulk up? 

No – studies have shown that increasing protein to over the recommended amount has actually been linked with weight loss and lean muscle gain, compared to controls that ate the same calories with less protein and gained weight.

What about protein powders?? 

Your focus should always be whole, nutrient dense foods as your foundations, but protein powders can be a convenient bonus.  You do want to look for high-quality protein powder with simple ingredients.  Make sure there are no additives and they have a short, recognizable ingredient list.  You also want to check that there are no artificial sweeteners, colors or flavors and also no fillers (ie. xanthan gum).