We talking about Protein again, Coach?
Yes, yes we are!
I think this shows you how important the topic is to. Today I wanted to break it down a little to help you figure out how to get more protein in your diet. Here’s a simple way to look at it.
On a typical day you eat 4 meals a day: either 2 snack and 2 meals, 3 meals and 1 snack, or 4 smaller meals.
The Goal for everyone at least should be 100 grams of protein a day. That’s at least 25 grams of good quality protein per “meal”. But attempting to meet that goal each meal, you can get so much closer to that 100 gram benchmark.
Now, obviously not every meal is going to be the same every single time. Most people’s dinners are slightly higher in both calories and protein, so one of your smaller meals could be slightly less. As an example, Greek Yogurt at 15-17grams of Protein is a great snack, if your dinner makes up the other 7-10 grams missing.
So, why is protein soo important, especially to people over 30? It’s called sarcopenia, age related muscle loss and muscle protein synthesis. What all these big words mean is that you start to lose muscle mass over 30 with inactivity and also don’t break down protein as well as you did when you were younger. So even though you may be consuming the same amount of protein as when you were younger, you’re no longer able to use all of it for muscle preservation.
How do you combat this aging issue?
1) First and foremost make sure you are getting in well over 100 grams of protein a day! This is really why I suggest EVERYONE make a protein shake a day to bump up your numbers so it doesn’t all have to come from food. They are quick, easy and very tasty when made right! They also help you add large amounts of protein to your diet, without adding too many additional calories.
2) Next, make sure you are strength training to prevent muscle loss (if you don’t use it, you lose it principle).
3) The third thing that isn’t talked about lots is adding a digestive enzyme/HCL supplement to the mix. I take these with meals that have high fat. My go to is Body Health’s Full Spectrum Digestive Support. This gives you all the “tools” to digest proteins, fats and even carbs better. It will make you less bloated after even a big meal and you will actually “use” the protein you are eating/drinking.
So get in that protein people! And keep an eye here on the bog for more protein tips and tricks, because you can be guaranteed I will be talking about it again!