If you follow nutrition/fitness-oriented people on social media, you may be wondering why they’re always talking about protein, protein and more protein!! So why is it so important?? Eating protein has many benefits, including: it makes you feel full longer, supports bone health, boosts metabolism/fat burning and helps you to maintain lean body mass and muscle growth, even while trying to lose body fat. The recommended daily intake for protein is .7-1.1 grams per pound of body weight. So, if you weigh 180 pounds, for example, you should shoot to eat between 126-196 grams of protein each day. This may sound like a lot and maybe it’s much more than you are used to eating.
If you want to boost you protein intake, here are some low-carb, low-fat, protein-packed foods, A.K.A lean protein sources:
- Skinless, white-meat chicken and turkey breast
- Fish: salmon, sardines, tilapia, trout, tuna
- Egg whites
- Tofu, seitan and tempeh
- Beans and lentils
- Low/no-fat plain Greek yogurt
- Low-fat cottage cheese
Interested in a protein supplement? Be in the know…
Interested in a protein supplement? Be in the know… If you’re trying to up your protein game, a powder supplement can be a convenient option to add to smoothies, baked goods, yogurt and more. There are many types of protein powders on the market, but which one should you buy?
If you don’t have dairy limitations, whey protein is the best option because it contains the highest count of essential amino acids. It is also easily digestible and considered a high-quality protein source. After whey, the best supplements are (in order): casein, egg, soy isolate, peas, wheat and brown rice isolate.
Bonus tip: Not a fan of plain Greek yogurt but want the protein benefits?
Try adding fruit, honey, peanut butter or other nutritious toppings (refer to photo above). You can thank me later.