Are you eating protein right?

By : Genoveva Rodriguez-Castaneda

 A woman savors her meal in a cozy, ambient setting, surrounded by soft lighting and lush greenery.

So you go the gym, go to bootcamps, lift weights and are not seeing the results that you are expecting. This makes you feel bad about the one pastry or the wine you had last week. But your weight control, how hungry you are, how much muscle you build and how much energy you have is also related to eating the right amount of high quality protein. In this blog we are going to reveal how much protein you should be eating and the right kinds of protein.

We present you with 7 science backed tips and motivations to get the right amount of protein in your plate:

A dedicated runner prepares for an early morning run, lacing up his shoes on a quiet city street.

Tip #1 - Aim for 0.5 grams of protein per pound of personal weight daily, to supercharge your energy, stabilize your blood sugar, support muscle health, and keep your body running at its best

Our body doesn't need energy in the form of cabohydrates every day, however it does need the right kind of amino acids everyday. So if you are tired of diets and yo-yo schemes, start simple and get your daily intake of protein right. Sounds simple right?

Not so fast, lets do the math: If you weight 165 pounds, depending on whether you exercise and lift weights or not, you may need need 65- 80 grams of protein/day. Better if broken up in 20 to 25 grams of protein at each meal.

A nutrient-packed breakfast bowl featuring fresh mango, raspberries, blueberries, kiwi, and granola, accompanied by a refreshing matcha drink, offering the perfect balance of protein and flavor to start the day.

Tip #2 - The right amount of protein is crucial when breaking the overnight fast, as breakfast marks the end of this fasting period

Ideally you would stop eating at 7PM, go to sleep and not eat untill breakfast. In terms of regulating your blood sugar and weight for the rest of the day is best you eat the right amount of protein and fiber. If you had a restful night’s sleep, your muscles were repaired, and your body now craves to replenish the amino acids it used. Regardless of when you eat breakfast, make sure it’s a meal rich in protein and fiber.

Understanding Protein Content: A Glimpse of Fresh Meat Prepared with salt and pepper. How much protein will your body absorb from that?

Tip #3 - A gram of protein is not the same as a gram of the food you eat 🤯

Probably this is the tip I struggle with the most. For example if you have 2 eggs in the morning that is 13 grams of protein, not enough! So you need to add ham/ chicken or tempeh to reach the 20-30 grams of protein you need to eat at each meal to reach your goal. So the strategy here is to aim for 4 ounces of chicken which is about 113 grams of chicken and only 27-30 grams of protein. This is not a comprehensive list to convert what you eat in what you get...but you should definitely check it out.

A vibrant assortment of legumes including lentils, chickpeas, beans, and peas beautifully displayed, highlighting their importance as a protein-rich staple in a vegan diet.

What if you are vegan?

Lean on the healthy, satisfying super food of legumes (AKA beans). Remember that the number one mistake of transitioning from an omnivore diet to a vegan diet is under eating protein. Keep in mind that one cup of cooked lentils has about 18 grams of protein, 1/2 cup of chiclkpeas has 20 grams of protein. Also keep in mind that only soy or only chickpeas will not have all the aminoacids your body needs. You will need to learn to combine seeds, nuts and legumes to get all the raw material your body needs. Keep in mind that If you have lived all your life counting calories and limiting what you eat, upon doing this change you will lose weight, but you are risking losing lean muscle mass if you are not careful about this transition.

A colorful spread showcasing diverse protein sources, featuring seared salmon, stuffed chicken, a veggie and shrimp salad, and a variety of nutritious side dishes.

Tip #4 - Not all protein is equal, the more you can vary the better

Our body is an ecosystem, that means we have millions of organisms inside, each with a function to keep us healthy. However, we tend to fall into routine diets such as having whey protein daily, or a chicken cobb salad , or tofu. All these sources of protein are not problematic per se, but our body needs diverse nutrients. So if you want to maximize your health, get organized and keep it interesting, if you're an omnivore, try new meats: lamb, bison, elk. If you are vegan vary your source of protein: incorportate mushrooms, nuts, black beans, lentils, chickpeas and soy.

Mindful Shopping: Taking a moment to read the labels and understand the source of protein while navigating the grocery aisles

Tip #5 - Know where your protein comes from

Fish is the healthiest protein right? Well it depends, farmed fish are usually poorly fed, and live in ocean with high nutrient pollution. If you say I have never eaten farmed fish, thing again.. when we eat sushi most of the time we are eating farmed fish. Chicken often comes from high density chicken growing facilities with high mortality, most of them are pumped with antibiotics, fed fattening non natural diets and have been modified to have such huge breasts that they can barely walk. Moreover, the regulations of raw meat contamination with harmful bacteria are very lax. So chances are your raw meat has E.Coli and other harmful bacteria when raw (which you need to cook well and also be mindfull of where the raw meat juices end). Asking the right questions, using the proper hygene and cooking rules and understanding the real cost of a gram of protein will lead you to better choices.

A peaceful baby sleeps soundly, illustrating the vital role of sleep in growth and bodily repair.

Tip #6 - Sleep well

Related to protein and health is once you given your body the right amount of protein, you have to be in a state that will maximize muscle repair and growth. The main time your body builds muscle is when you sleep. During deeper sleep stages, your blood flow increases delivering oxygen and the much needed nutrients (aminoacids you ate that day) to muscles, aiding repair and growth. Moreover, a relaxed body will prioritize uses of fat storage for energy. A stressed, sleep deprived body may use muscle as fuel for energy so that all you eat and the excercise you make will end up being burned as energy.

An impressive display of raw steaks with lime, highlighting the caution against consuming large amounts of protein in a single meal.

Tip # -7 Don't over do it

We have been sold the idea of being overachievers, but this lack of balance rarely pays off. Eating a huge stake at night because you hand't had any protein all day will not result in your net gain of protein. There is only so much protein your body can process at a time. The rest, the excess will be turned into fat.

In a nutshell

consuming the right amount of protein is essential to maintain and optimize your health, but it’s also important to do so in a balanced and conscious way. The 7 tips we've discussed are key to maximizing the benefits of the protein you consume. Remember that protein is only one part of the nutrients your body needs, and following these steps is just one aspect of what makes up a healthy lifestyle. Maintain a balanced diet, exercise—especially with resistance or weights—take care of your rest, and above all, listen to your body to achieve the best results.

And most importantly, remember that your health and well-being depend on the decisions you make every day. If you didn’t have a good day today, don’t give up, don’t stop believing in yourself, seek support, and you’ll make it happen the next day.

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