If you have worked with me or even spent a few minutes in the nutrition/fitness corner of social media, you have heard me and many others talk about the importance of protein.
This is a question I get the most in working with clients and I am excited to finally address it here in one place.
Why is protein so important?
It is absolutely crucial to your overall health…
- Maintains bone mass and helps prevent osteoporosis
- Boosts your metabolism and helps you lose weight
- Builds and repairs tissues, like muscles, organs, joints, hair, skin, nails
- Keeps the immune system strong
- Speeds up recovery after injury
Long story short…whatever your health goal is, increasing your protein will help you get there.
How much protein should you be consuming?
The recommended daily amount ranges between 0.8-1.8g per kilogram of body weight.
So, if you are 160 lb, you would need 58-130g daily.
However, if you want to build muscle, lose weight, and/or are very active, I recommend 1g per lb of body weight.
So, if you are 160 lb, you would need 160g daily.
Sounds like a lot, right? Most adults are not consuming nearly enough protein, so it can feel daunting when a person starts to work toward their increased goal.
Tips for increasing your daily amount
So if you are sitting there saying, “But Holly, how am I supposed to eat that much?!” Great question! First, take a deep breath and don’t get overwhelmed by the number.
Here are a few things you can do to get started:
Start by making sure you get protein at every meal. Aim for around 30 g at each meal. This can look like one 4oz chicken breast, 1 1/2 cups of Greek yogurt, 1 cup of cottage cheese, 5 eggs, a scoop of protein powder, or a combination of protein types.
Switch up your snacks for higher protein options. Try snacks like hard-boiled eggs, organic beef sticks, Greek yogurt and berries, protein smoothie, chicken sausage, or almonds.
Add collagen powder to your morning coffee or tea. Collagen is great for your hair, skin, and nails, and is a great source of protein. It also happens to be completely tasteless and clear when mixed in to hot or cold liquid.
Add in a protein shake after you exercise. If you are still doing all of the above and still not hitting your numbers, try supplementing with a protein shake, ideally after a workout.
My Favorite Brands
While I always prefer my clients to consume natural protein, sometimes schedules don’t allow for it. So I’m all about making healthy changes as practical as possible.
BUT there are a lot of garbage products out there that are made with a lot of other unnecessary and inflammatory ingredients like sugar and harmful additives.
So here are a few brands that I love and recommend to my clients…
*One thing to note: I am sensitive to whey, so these are all plant-based powders or grass-fed beef. There are many wonderful whey brands, but I don’t use them and I am pulling from my personal experience.
Protein Powder
Protein Bars
Interested in making changes to your health and not quite sure where to start? Or maybe you know exactly what you need to do, but need support and accountability to get started? I’m here for you! Apply for 1:1 nutrition coaching and let’s chat about how to help you feel your absolute best!