If you've been around here for awhile, you've heard me nag about getting enough protein in your diet 😁. But for those of you who may be new (or need a reminder!), here's the 411 on why protein is so important for our bodies - especially as we age.
As we get older our body’s ability to digest, absorb, and use protein declines 😱
Protein helps you to feel fuller for longer 😋
It helps make antibodies that fight off infections and illnesses 🦠
Eating enough protein can help support muscle mass and prevent sarcopenia (age-associated muscle loss) 💪
And if you need even more evidence, the protein leverage hypothesis came from a study (not the latest Big Bang Theory episode 😂) that showed people who don't get enough protein in their diet continue to feel hungry - even when their overall calorie intake is high.
👉 This may explain why you sometimes don't feel satisfied after a meal and head back to the kitchen for "a little something" to curb the craving.
So how much protein do you need in a day?
For my clients whose goal is either fat loss or strength building, I recommend .75 to 1 grams of protein per pound of goal weight.
"But that seems hard!"
Here's exactly how I get over 120 grams of protein in my day:
Breakfast: 2 egg omelet with cheese, zucchini and spinach - 20 grams
Snack: smoothie with almond milk, blueberries and protein powder - 30 grams
Lunch: chicken salad with quinoa and mandarin oranges - 28 grams
Snack: Greek yogurt with blueberries and ground flax - 20 grams
Dinner: Chicken bowl with brown basmati rice, black beans and salsa - 30 grams
Milk for tea throughout the day - 8 grams
Total: 136 grams 💫
Curious about whether you're getting enough protein? Download my Protein Cheat Sheet for an easy reference guide.
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