Protein is one of the 3 macronutrient necessary for our diet. The other two - carbohydrates and fat unfortunately tend to dominate the "now normal" American diet. While all three are necessary nutrients, protein has some added benefits that fat and carbs don't. Protein rebuilds muscle post-workout and keeps you full during the day. Now most people who don't envision themselves as the mighty hulk in terms of muscle might shy away from protein. I'm here to tell you not to! Even the leanest of men and women with defined muscles eat a ton of protein on a daily basis! Protein does not equal muscle bulking!
Questions to ask yourself:
- Do you eat breakfast? If no - I'll insist you start. If yes, are you hungry by 10 or 11am?
- Do you have eat major meals that are entirely based on carbohydrates (ie - pasta, bread, etc)
- What is your first instinct when you want a snack? A quick carb (cereal bar, snack bags, etc) or a can of tuna fish?
- And very simply, do you feel sluggish during the day, even after eating?
If your answers to any or most of these is - yes, then chances are, you aren't getting enough protein.
Here's some basic rules to start implementing into your diet regime:
1. Add protein to each of the 3 major meals during the day. This can include but is not limited to: egg whites, chicken breast, turkey (ground or breast), white fish, and protein powder. Protein should take up 1/3 of a plate (so a full chicken breast or about 4 egg whites)
2. Start adding protein and fiber to your snacks rather than carbohydrates that are a quick fix and don't fill you up as long.
Don't be afraid of protein powder! A protein shake is a great post-workout meal or even an instant fix for protein during a main meal! My favorite:
- ice
- 8oz almond milk
- 1 spoonful peanut butter
- 2 scoops vanilla 100% whey protein
- 1 spoonful unsweetened cocoa powder
- 1/2 frozen banana
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