Nutrition 101: PROTEIN
Well hey there!
I hope May has been off to a great start for you and that you’re hammering away at your goals!
Over the next few months, I want to prioritize talking about nutrition! What we put into our bodies works hand in hand with how often we move our bodies. We can’t have one without the other!
This month’s star is protein!
I know it’s the buzzword in the fitness industry right now, and we are always hearing people talk about how crucial a role protein plays in maintaining our health and accomplishing our goals.
So let’s get into it!
Why Protein is Important:
Protein is a fundamental macronutrient necessary for various bodily functions. It is made up of amino acids, which are the building blocks for muscles, tissues, enzymes, and hormones. Here are some of the vital roles protein plays:
Muscle Growth and Repair: Protein is essential for repairing and building muscle tissues. Whether you're trying to lose or gain weight, “tone up” or build a dump truck, muscle growth is what we’re after. And after you hit all your workouts for the week *hint hint*, your muscles need to repair and recover.
Enzyme and Hormone Production: Proteins are crucial in the creation of enzymes and hormones that regulate bodily functions, including your metabolism, immune response, and mood.
Immune Function: Protein is vital for the production of antibodies that help fight infections and sickness in the body.
Satiety and Weight Management: Protein can help with weight management by promoting feelings of fullness, reducing appetite and thus assisting us in our weight loss goals.
Recommended Protein Intake:
My coaching recommendation for protein intake is to use a range. We always want to shoot for a minimum amount, and if you get more than that in, great!
Our goal is to hit anywhere between 1.2 to 1.8 grams of protein per kilogram of body weight per day, no matter what your goals are.
Best Times to Consume Protein:
Throughout the Day: Distributing protein intake evenly across your meals is more effective than consuming large amounts at one meal. Aim for 20-30 grams of protein per meal with protein snacks in between.
Post-Workout: Consuming protein within 30 minutes to an hour after exercising helps repair and build muscle tissue. A protein shake, protein-rich yogurt parfait, or a meal with 20-30 grams of protein can be ideal.
Before Bed: A small protein-rich snack before bed, such as a protein bar, some trail mix or apples and peanut butter, can aid in muscle repair and growth during sleep.
Incorporating protein-rich foods such as lean meats, fish, eggs, legumes, nuts, and seeds into your diet can help you hit your daily protein range requirements.
Let’s aim to hit our protein range for the next 30 days and see the impact it can make on your health and fitness goals.
And if you need help calculating your protein range, suggestions on how to incorporate more protein into your diet, or have any questions regarding your nutrition don't hesitate to reach out!
Talk with you soon!
-Coach Joi
