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Let's Talk About Protein

Some people claim there is a war on protein going on, despite the fact that every third social media ad is a new protein-packed food product ..... let's talk about it!


I'm a registered dietitian, certified mat Pilates teacher, and a mental wellness coach so I spend lots of time thinking about, learning about, and teaching about protein as part of a balanced diet. Keep reading to find out what you really need to know about protein for good health!


I know the internet is packed full of information about health and nutrition these days, from fitness influencers, to medical professionals, to wellness grifters, it is HARD to tell who you can trust and what advice to follow. I am a registered dietitian, which means I spent 6 years getting 2 degrees, spent more than 1200 hours practicing my skills, passed a credentialing exam, and continue to learn about this topic every single year in order to hold that title. I'm also a certified Pilates teacher so I understand protein from a fitness perspective too. Despite all of those certifications and degrees, I get bombarded with information about protein every time I open my social media and completely understand how hard it is to identify the truth and how to personalize protein goals for yourself when there is so much noise out there!


This post will help break down the important things about protein so you can feel confident making decisions that will actually support your health goals!



What Is Protein Good For?


Protein helps you feel full and satisfied after meals. A balanced meal with enough protein typically offers 3-4 hours of stable energy to keep you satisfied and energized between meals. It also helps keep your blood sugar stable. Better blood sugar control is ideal for overall health and longevity and it helps your mood and concentration. From a biochemical perspective, the body uses broken down pieces of protein, called amino acids, to repair wear and tear or build new body tissues. This means we use protein to repair cells, build neurotransmitters, and create more muscle!



How Much Protein Do You Need?


Minimum protein needs for every day: 0.8-1 gram per kilogram of bodyweight


To grow and maintain muscle mass:  1.2-1.5 grams per kilogram of bodyweight


Maximum protein you would use in a day: 2-2.5 grams per kilogram of bodyweight


Note: These recommendations are in kilograms of bodyweight - in the US we often measure things in pounds instead. To convert your bodyweight in pounds to kilograms just divide by 2.2. Then you can use the recommendations above to find out the right about of protein for your goals!


For more specific protein needs that match your unique goals or health conditions work with a registered dietitian (like me!) to learn about your personalized protein needs! If you want to work with me, schedule a visit here.



Where Can You Find Protein?


There are tons of whole food and supplement options when it comes to sources of proteins. When possible, the whole food version will have a bit more bang per bite to it because they have additional vitamins and minerals that are often left out of supplements so I recommend whole foods first. If you need a convenient option or struggle to meet your protein needs with whole foods alone, protein powders, drinks, and bars can be great additions, just look out for added sugars when choosing protein supplements (and keep your eye on the blog for my recommendations on brands and products coming soon).


Whole food protein varieties include fish, meats, legumes, nuts, seeds, and dairy! For extra heart and gut health benefits, choose lean (low fat) cuts of meat if you are choosing animal based proteins.



Greek yogurt has 10-20 grams in 1 cup

Cheese has 6-8 grams in 1 oz

Beans have 15 grams in 1 cup

Tofu has 8 grams in 3 oz

Chia seeds have 4 grams in 2 tablespoons

Peanut butter has 8 grams in 2 tablespoons

Chicken breast has 26 grams in 3 oz

Lean beef has 23 grams of in 3 oz

Canned tuna has 20 grams in 3 oz

One whole egg has 6 grams



A balanced portion of protein will likely make up about 1/4 of your meal, be about the size of your palm, or a little bigger than a deck of cards!


Special Considerations


Despite what the fitness influences might say, it is possible to eat too much protein - you may feel digestive symptoms like cramping, bloating, constipation, or smelly gas if you eat too much protein in one serving.


If you have a kidney condition - discuss your protein needs with your healthcare providers for personalized goals.


To ensure you get satisfaction, stable energy levels, and support for all of your body systems from each meal, protein should be one part of a balanced meal.




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