Protein is a macronutrient. What is a macronutrient? An essential nutrient required in large amounts that provide the body with sufficient energy to maintain body functions and sustain life. Most people are not getting enough in their daily diet. Your body does not store it, so that means you need to be eating it throughout the day in order for your body to utilize it.
What We Make Out of Protein:
- antibodies
- all enzymes
- thyroid hormones, FSH, insulin
- hemoglobin
- cellular energy
Benefits of Protein:
- helps prevent that “hangry” feeling
- builds muscle growth & strength
- curbs food cravings
- fuels your cells
- helps build and repair tissue
- helps produce enzymes that break down food
- cell regeneration
- helps maintain a healthy weight
- supports hormone balance
- keeps you full
Symptoms of Inadequate Protein Intake or Absorption:
- weakness
- that “hangry” feeling
- anemia
- spacey & jittery
- fatigue
- depression
- anxiety
- sugar cravings
- weak immune system
- headaches
- hormone imbalances
- bloating
How Much Protein Should You Eat?
This answer varies. The RDA recommends .36g per pound of body weight. If you are pregnant or breastfeed, you want to aim for 100 grams. Dealing with any type of hormonal imbalance, blood sugar imbalances, weight issues? Aiming to get 25-35 grams a meal can really be a positive game changer. If you’re not sure how much you’re getting in, take a day or two and track for awareness
Protein Sources
I recommend consuming high quality animal sources as they are considered a “complete” protein. That means it contains all 9 essential amino acids. If you are a vegetarian, there are other options, but won’t be complete. Animal protein is also more bioavailable to your body.
Animal Sources:
- chicken
- turkey
- duck
- lamb
- fish
- eggs
- beef
- wild game
- whey protein
Vegetarian Sources:
- grains (quinoa is a good option)
- beans/legumes
- pea protein
- seeds
- nuts
- leafy greens
What About Protein Powders?
Protein powders can be a great way to get in additional protein. The problem? They are highly processed and most contain lots of added ingredients (gums, fillers, artificial ingredients) that can contribute to inflammation, gut disturbances and more! Depending on the source of protein used, they can also be difficult to digest. Listed below are supplement recommendation. Collagen can also be a great source, although it only contains 8 out of the 9 amino acids to make it a complete protein. You can find all these on my online supplement dispensary unless marked with an *. If you aren’t set up on my online dispensary, click here to create an account. (It’s free, you receive 15% off and products ship right to your door.)
- Bone Broth Protein
- Chocolate Protein
- Vanilla Protein
- *Plant Based Protein Powder
- *Further Foods Collagen Powder (code CARRIESINK will save you 15% at checkout)
Protein & Gut Health
Do you have trouble digesting protein? Does it cause bloating or a “full or heavy” feeling? To break down and properly absorb protein, your body needs sufficient stomach acid and enzymes. If you are experiencing unpleasant symptoms when eating protein or any symptoms listed above, it’s time to dig a little deeper into your gut health and figure out why. Book a 20 minute new client interest call with me and let’s give your gut some lovin’!
Looking for a healthy recipe that includes protein? You may like this Summer Berry Salad, this Roasted Buttered Salmon or Shrimp Scampi with Noodles.
