Why does protein matter?
Getting enough protein in your diet is essential whether the goal is fat loss, muscle building or health & longevity.
Protein is the building block our body’s need to build and repair muscle tissue. When we’re in a calorie deficit (for weight loss/fat loss) we’re at a higher risk of losing muscle mass because muscle costs a lot of energy (calories) to maintain. The body's number 1 priority when it comes to energy needs is survival and that means making sure that enough energy is being sent to vital organs first like our brain which uses up to 25% of our daily calories to operate. Keeping our protein levels at an adequate amount along with strength training while in a calorie deficit will help minimize the amount of muscle mass lost while in a calorie deficit.
Protein is also the most satiating (feeling full) macronutrient of the 3 (others: carbs and fats). It has the highest thermic effect (energy need to digest, absorb, and metabolize food) of the 3 macros utilizing about 30% of its total amount of calories when consumed.
Here are some example protein sources:
Lean meats such as chicken, turkey, lean beef, pork loin, and even deli meats are excellent protein sources.
Fish and seafood such as canned tuna, shrimp, or white fish offer significant protein counts per gram.
Eggs and dairy products like eggs, egg whites, greek yogurt, or cottage cheese can be fast sources of protein.
Plant-based protein sources, including tofu, tempeh, lentils, and beans, are excellent protein sources for vegans and non-vegans alike!
Protein supplements like shakes, bars, chips, etc., are grab-and-go options when you’re in a rush or need a filler!
Meal Planning & Prepping
In the beginning stages when you’re trying to get the right amount of protein in it can be difficult to meet your target number (0.7g-1g per pound of bodyweight). It;s important to first assess where you currently are and then build up to your target needs overtime. This can take 3-6 weeks depending on where you’re starting from, your relationship with food and how committed you are to make a change.
Meal Prepping Ideas:
Batch Cooking (Buffet Style Prep): Cook large quantities of protein sources such as chicken breast, ground turkey, or lean beef, then Separate them into portions and mix and match with different veggies and carb sources and freeze what you won’t use at that time. This makes for easy grab-and-go options!
Grab & Go Snacks: High-protein snacks like Greek yogurt or pre-made protein shakes can be easy grab-and-go protein options.
Re-Use Your Protein Sources: You can use the same protein source in numerous meals. For example, if you’re prepping chicken you can split it in half, slice half of it for sandwiches, and shred the other half for tacos. Add separate seasoning to change the taste and have a fantastic multi-purpose ingredient!
Pre-Made Protein: You can pre-made protein sources from the grocery store (Aldi) or meal prep services like Facto or trifecta.
Fast Frozen Options: Searching the freezer aisle for things like pre-cooked chicken or shrimp can be a fast and easy way to get your protein.
Meal Planning
Plan Your Meals Before Prepping: Plan your meals for the entire week; if this isn’t something that you are good at you can use apps like myfitnesspal or lose it. You can plan out the portion sizes beforehand to make sure you're hitting the right protein amounts and overall total calories before prepping. This is also a way to make a meal plan that has variety.
Shopping Lists: Create a shopping list based on your menu plan above this will help you avoid aspiration shopping where you waste food and money.
Incorporate Protein into Every Meal: Build that plate around a protein source; start with your protein source, add a carb source, and add a vegetable for a fast, protein-rich meal!
Protein-Rich Snacks: Though I’ve found clients have a lot of success with controlling overall calorie consumption by not snacking, I realize that it still can help meet protein needs especially in the beginning – just cautious of the total calories and where the protein source is coming from. Snacks between meals can be an excellent opportunity to increase your daily protein intake. Some examples could be Greek yogurt, cottage cheese, or protein products such as protein shakes, chips, or bars.
Fast Protein Sources: Keep pre-made/cooked protein sources on hand, such as canned tuna, pre-cooked frozen shrimp, or protein powder to add to any meal.
There are plenty of ways to meet your protein needs. Remember the beginning of change is always the most difficult. I recommend keeping it simple, create structure around your nutrition and then you can start adding variety once you have consistent structure in place.
~Coach Wendell~
Comments