Protein Power - Foods for a high protein diet

The superpower that is protein

The Importance of Protein in Your Diet

The way we've all been taught to eat often emphasises low fat and high carbs. Carbs are everywhere these days, and most are now highly processed. However, not enough attention is given to the macronutrient superpower that is protein! 🥷

This week, I'm going to give you a few insights and tips on foods for a high protein diet, why you should be consuming protein, how much you should be getting, and what foods will give you the most protein. Let's go!

🥚🍗 Foods for a high protein diet - Protein Tips 🥩🐟

Let's start with some of the benefits of protein:

Weight Management: High-protein diets can help with weight loss by promoting satiety, reducing hunger, and boosting metabolism.

Muscle Growth and Repair: Protein is crucial for building and repairing muscle tissues, especially for those who are active and train frequently.

Hormone Production: Proteins are involved in the creation of various hormones that regulate bodily functions, including insulin and growth hormones.

Immune Function: Proteins are vital for the production of antibodies and immune system cells, helping the body fight off infections.

Bone Health: Adequate protein intake supports bone density and strength, reducing the risk of fractures and osteoporosis.

Enzyme Activity: Many enzymes, which are proteins, facilitate biochemical reactions in the body, such as digestion and energy production.

Healthy Skin, Hair, and Nails: Protein is a key component of keratin, which is essential for maintaining healthy skin, hair, and nails.

How Do Proteins Work?

The body breaks down what we ingest into amino acids, which are then used to make proteins. For the body to make those proteins, we need to ingest proteins that have a good amino acid makeup and include all of the essential amino acids.

Foods that have all of the essential amino acids are:

• Red meat (beef, pork, lamb)

• Poultry (chicken, turkey)

• Fish and seafood

• Eggs

• Dairy products (milk, cheese, yogurt)

  
  

How Much Protein Should I Eat and When?

Most of us are protein deficient. We need to be eating between 1 and 2 grams of protein per kg of body weight (depending on how much exercise you do). Eating more is definitely not an issue and will help your body to function and repair itself properly.

Getting protein into your body on a consistent basis is the first key step. Having around 30 grams per meal is also a good starting place. You should definitely get your protein in at breakfast time as this will kick-start your metabolism and enable protein synthesis. Three to four eggs (scrambled, poached, boiled, fried) with an avocado is a great way to start your day. It also doesn't include any carbs or sugar, so it will keep your glucose levels down, prevent insulin spikes, and stop you from feeling hungry ☺️.

Remember, protein is a vital part of a balanced diet and can significantly impact your overall health and well-being. Make sure you're getting enough of this macronutrient superpower!