What is protein?

Protein is one of the three key macronutrients the human body needs to function properly.  

Proteins are complex, multifunctional compounds that carry out many critical roles in the human body, helping us with development, repair, defence, communication, and general survival. 

Basically, maintaining sufficient protein intake allows your body to work at maximal capacity – and that’s what we all want!  

Why should we eat more of it?  

When it comes to health, fitness, weight loss and optimal function, it’s a good idea to focus on consuming more protein for 5 main reasons:

1. AIDS FAT LOSS. Protein helps preserve and build lean muscle mass, even when in a calorie deficit for fat loss… Having adequate levels of protein prevents the loss of metabolically active muscle so your body uses fat for fuel instead. Protein is also necessary for exercising muscles to repair, rebuild and grow bigger and stronger.
2. KEEPS YOU FULLER FOR LONGER. Protein increases feelings of fullness and reduces hunger. The high satiety impact of protein helps you feel satisfied while consuming fewer calories, making it easier to sustain a calorie deficit without hunger pangs (which in turn can lead to overeating).
3. BURNS MORE CALORIES. Digesting and metabolising protein burns more calories than carbs or fat. This thermic effect of food containing protein results in higher daily energy expenditure aiding fat loss.
4. STABILISES BLOOD SUGAR. Protein helps to stabilise blood sugar. Steady blood glucose levels mean insulin stays balanced as well, meaning fewer ‘sugar spikes’ which affect energy levels. 
5. IT IS AN ESSENTIAL NUTRIENT.  Protein helps your body function optimally and it is used to form important hormones, enzymes, antibodies and neurotransmitters throughout the body.

So, we know it’s important, but how much do I need to eat?

The easiest way to calculate how much protein you should be eating is to multiply your body weight in kilograms by 1.2 (some places say between 1.0-1.2 but I’d recommend aiming for the higher amount).  This will calculate how many grams of protein you should be aiming to eat in a day.  

E.g.  A woman weighing 11st (70kg) should be aiming for around 84+ grams protein per day (70 x 1.2).

You can monitor your overall protein intake in My Fitness Pal if you are tracking your food accurately.  

5 x tips on increasing protein intake: 

To get adequate protein, you should think about basing your meals around a protein source.  

Here are 5 top tips for increasing protein intake:

1. Have a protein source at breakfast – Start your day with a high-protein choice like eggs, Greek yoghurt, protein yoghurt, or cottage cheese to start the day.
2. Add protein to snacks – Snack options like protein bars/shakes, edamame, and nuts can help you hit your target protein goal.
3. Include quality protein in every meal – Incorporate foods like poultry, fish, beans/legumes, lean beef, and low-fat dairy.
4. Load up on high protein plant foods – Foods like tofu, lentils, quinoa, and hemp offer plant-based protein.
5. Check food labels for protein content – Compare protein content to make informed food purchases.

Remember, completely overhauling your diet is not the aim here – we want to introduce small, sustainable changes, so start to think about the above and how you can incorporate more protein in your diet.  Small steps in the right direction are still steps to achieving your overall goals.  

If you have any further questions on this or any of my coaching / programmes, please drop me a message!

The post Protein masterclass! appeared first on Kaye Louise Fitness.