Maximize your energy with the power of protein

There is a lot of information out there around nutrition, things like calorie counting, restricting foods, eating less, and the list goes on and on. But most of the strategies actually make you feel more tired, more exhausted, and more confused about what the heck to actually eat. If this is you, I have a solution. It is not a quick fix, not a fad diet, and may be something you have heard before. Enter into the conversation, protein.

We are going to dive into the basics of protein including what is its function, the impacts it has on your metabolism, energy, and muscle growth, and strategies on how to increase your protein intake.

Protein is the building block for our bodies. It provides the amino acids needed to grow, maintain, and repair the tissues of our body.

Let’s break this down in an easier way to understand. Protein is the brick and mortar of a home. A home requires sturdy materials to be built and maintained similar to protein. Your body requires protein to build, maintain, and repair structures including things like skin, organs, muscles, and immune cells. If your house was built without enough brick and mortar, it will be weak and likely have excessive wear and tear. Your body is the same. If you do not have protein, your body can’t repair, build, and is unable to function at its best.

Imagine if someone tried to build a brick house with whatever they had around them- rocks, sticks, sand. You can imagine that the structure is not stable! If you are eating all the food, but not eating your protein. Your structure is suffering.

So what does this have to do with our metabolism?

Carbs are quick to digest and lead to blood sugar spikes followed by crashes while protein takes more time to digest. This slow digestion makes you feel full and satisfied longer, which decreases constantly eating and snacking.

Cue the chip and salsa bowl at your favorite Mexican restaurant. Notice how easy it is to eat the entire bowl, but after a bit your hungry again? But if you eat your meal with protein first then you eat less of those chips? Well, protein has entered the chat and helped your body feel full and satisfied meaning you will eat less and won’t have feelings of being constantly hungry.

How does it help you energy?

While carbs and fats are your primary sources of energy, protein is your back up reserve so if you do not have enough energy from carbs and fats then your body is going to utilize protein instead.

Protein also helps regulate blood sugar levels. Protein stabilizes your blood sugar meaning that it creates a steady, sustained release of energy throughout your day. Without protein in your meal especially carb heavy meals, blood sugar is having steep increases followed by sharp decreases. This is creating crashes in your energy leading to after meal or midafternoon crashes.

How does protein influence and protect your muscle mass?

Protein is needed for muscle synthesis, which is super important if you are 30 or older.

Did you know that people lose 3–5% of their muscle mass per decade after turning 30? 😱

Remember how I said protein is the building blocks of the body? That means it is also the building blocks for you muscles. But if you aren’t eating protein, how is your body supposed to create the muscle needed?

Add that to the fact that you are losing 3-5% of your muscle mass every decade over 30….. yikes!

What is the strategy for incorporating more protein into your diet?

Include protein in every meal you eat by incorporating various types of protein including legumes, beans, meats, and dairy products.

A good way to know if you are getting enough protein is to use your fist as a guide. The protein on your plate should be the size of your fist, which is equal to about 30 grams of protein.

A great way to increase your protein intake is to also incorporate protein into your snacks. Swap out that carb heavy granola bar for some nuts and fruit or instead of just eating crackers add some cheese to it.

Ready to add protein in your diet?

Whether you are struggling with low energy or muscle loss, protein is a great thing to incorporate into your daily life.

Need more help incorporating protein in your diet? This is one of the things I help with inside my program. Click here to learn more about what I offer.