We’re really into protein! This macronutrient is making a comeback in the wellness world as more people uncover its numerous benefits.
So, how can you determine if you’re getting enough protein? And if you’re falling short, what are some sneaky ways to incorporate more of it into your meals? To get the answers, we consulted nutritionists who shared their insights on how to achieve the right amount of it for optimal health. Keep reading for their expert advice.
Back in Spotlight
It is back a hot topic, but it’s often misunderstood, especially regarding women’s health,” says nutritionist Emily English. Shauna Faulisi, a holistic nutritionist, celebrity wellness chef, and founder of Soul Wellness Method, mentions that protein is a frequent discussion point with her clients. “When I begin working with clients who aren’t consuming enough of it, they often underestimate its significance,” she explains.
Why Protein Matters Beyond Muscle Building
“They’re surprised to find out that it isn’t just for building and maintaining muscle; it’s also vital for hormonal health. Once we shift the focus to hormones, everything becomes clearer.”
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Signs You’re Not Getting Enough Protein
When your intake is low, your body sends out signals that might be subtle at first,” Emily notes.
Here are some common indicators:
- Fatigue or low energy. It helps stabilize blood sugar, so insufficient amount can lead to energy slumps.
- Weak or thinning hair and brittle nails – “Hair and nails dependson it (keratin), so a lack of it can weaken them. Muscle weakness or loss.
Muscle Maintining
It is essential for maintaining muscle. Not getting enough can leave you feeling weak or cause muscle loss. Protein helps you feel full longer, so a low intake can lead to constant hunger and cravings.
How much protein do women need?
For consistent energy and mental clarity throughout the day, doctors suggest aiming for 30 grams of protein. Stabilizing your blood sugar levels in the morning can significantly impact your entire day. Of course, there’s no one-size-fits-all solution for this.
Specific Amount
The recommended dietary allowance (RDA) for adults with minimal physical activity is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This is the minimum required to maintain basic bodily functions.
Posh Communities
However, I know the Posh community aims higher than just the basics. Personally, I target 0.7 grams per pound as my daily goal, striving for 30 grams in each meal, Shauna shares.
How do you add more protein into your diet?
Adding more protein to your diet can be a challenge, especially when aiming for around 30 grams per meal. “I often find it tough to hit that target since it is the most filling macronutrient,” Shauna explains. It boosts the production of peptide YY, a hormone in the gut that helps you feel satisfied and full.
High Protien diet do
Additionally, a high-protein diet may lower levels of ghrelin, known as “the hunger hormone.” “To reach 30 grams of protein at each meal, focus on your cooking and dining choices,” Shauna advises. “Choose the best quality meat you can afford and pair it with a generous serving of above-ground vegetables drizzled with extra virgin olive oil.”
Meals to prepare by Experts
She also mentions that she likes to prepare turkey meatballs and hard-boiled eggs at the start of the week for a quick and healthy option. That said, you don’t have to rely solely on animal protein. “Plant-based sources can definitely provide enough, as long as you include a variety,” Emily adds.
Your High-Protein Shopping List:
- – Turkey bacon
- – Cottage cheese
- – Jerky sticks
- – Cans of low
- -mercury fish
- – Greek yogurt
- – Kefir
- – Eggs
- – Whey and collagen protein
- – Bone broth
- – Chickpeas
- – Quinoa
- – Beans
- – Tofu
- – Chia seeds
What are the benefits of eating more protein?
As highlighted above, this is an essential nutrient, particularly for women.
Benefits for Women
“Women have unique needs. Protein supports everything from muscle maintenance and immune function to hormone balance and hair health,” Emily explains. “Research indicates that consuming adequate amount is crucial for preserving lean body mass, which becomes increasingly important as we age, especially after 30 when muscle mass tends to decline.”
Bone Loss
It also plays a role in slowing bone loss. “Most individuals reach peak bone mass between 25 and 30. By the time we hit 40, we gradually start to lose bone mass,” Shauna notes.
Benefits with weightlifting
“The good news is that we can counteract this by increasing our intake and incorporating weightlifting into our routines.” And there’s even more positive news. “Once you start consuming enough protein, you’ll be amazed at how quickly you notice beneficial changes,” Emily adds.
Benefits Of consuming enough Protein:
These benefits include:
- Stable blood sugar levels
- Less painful periods
- Fewer cravings
- Greater diversity in gut microbiome
- Reduced insulin resistance
- Enhanced cognitive function
- Improved mental clarity and focus
- Sustained mood
- A sense of grounding
- Healthier hair and nails
- Better metabolic function.
It is finally receiving the attention it deserves as more women become aware of its benefits. Consuming enough of this macronutrient (aim for 30 grams per meal) can support both physical and mental improvements, such as enhancing metabolism, promoting healthier hair and nails, reducing cravings, and elevating mood.
We’re sold. Hand over the cottage cheese, please.
