ARE YOU GETTING ENOUGH PROTEIN?
Hey there, Awesome Reader!
This week we are donning our capes and soaring into the realm of protein’s power and significance. It serves as the number one tool for fueling our Lifestyle Coaching and Personal Training client’s wellness goals, and we’re here to show you that it can for you too! No matter how busy life gets.
Protein is often referred to as the building block of life. It's a macronutrient that plays a crucial role in repairing and building tissues, supporting immune function, producing enzymes and hormones, and providing energy when carbohydrates are low. For anyone embarking on a fitness and/or wellness journey, whether it's to reach a desired weight, boost energy, gain muscle, or improve overall health, getting enough protein is essential.
📊 The Protein Gap: A Glance at Statistics
Did you know that a significant portion of American adults fall short of their recommended protein intake? According to recent statistics:
Around 75% of adults aged 20 and older consume less than the recommended amount of protein.
The average adult protein intake is often below the recommended daily intake of 0.8 grams of protein per kilogram of body weight.
Possible consequences of protein deficiency: muscle loss, weakened immune system, delayed wound healing, fatigue and weakness, hair skin and nail issues, edema (swelling), poor growth in children, hormonal imbalances, bone health concerns, nutrient deficiencies, difficulty in weight management, and the list goes on…
🥗 Balancing Act: Protein and Diet
Getting enough protein doesn't mean villainously consuming steak for every meal (although grass-fed, ecologically sourced beef has wonderful health benefits!). Incorporating a variety of protein sources is key for a well-rounded diet. Lean meats like chicken and turkey, fish, eggs, certain dairy products, legumes, nuts, seeds, and plant-based options like tofu and quinoa can all contribute to meeting your protein needs.
📈 Tailoring Protein Intake
The optimal protein intake varies based on individual factors such as age, gender, activity level, and fitness goals. While general guidelines suggest around 0.8 grams of protein per kilogram of body weight, that’s just enough so you don’t fall prey to any of the above mentioned conditions. It’s not just superheroes and those engaged in regular physical activity that benefit from a higher intake. When you book your free Lifestyle Coaching consultation we can help you to determine the right amount for you and your needs. See our general recommendations below with a *specific guideline for females:
✏️ Awesome Tips
How Much Protein: Aim to get 1-2 grams of protein per kilogram of bodyweight. For example, someone who weighs 150 pounds (68 kilograms) will want to get at minimum 68 grams of protein, up to 136 grams, and ideally fall halfway between. Roughly 100 grams of protein. Again, this is a general guideline.
Plan Ahead: Preparing protein-rich snacks like boiled eggs or trail mix can help you stay on track even during busy days.
Hydration Matters: Drinking enough water aids in digestion and absorption of nutrients, including protein.
Post-Workout Refuel: Consume 20-30 grams of protein within a half hour after your workout for females, and 3 hours for males, to support muscle recovery. *Listen up heroines — we have a very short window before we go into catabolic mode!
30 Grams of Protein: See the cheat sheet below from IIN, where we received our nutrition coaching certification.
Remember, protein isn't just for bodybuilders and superheroes – it's for everyone striving for a healthier and more joyful life. SoSubscriber First Name, are you getting enough protein to fuel your goals and Awesomeness? Reply to this email if you want to explore how to Awesome-up and accept this mission.
Here’s to a stronger and AwesomeR you,
❤️ Natalie & Siobhan