Protein, it’s the macronutrient responsible for growth and repair, is required by every cell in our body and is therefore our bodies building block.
Important? Absolutely! Consuming enough protein and balancing this appropriately with carbohydrate and fats (more on this HERE) is the foundation of a nourishing and balanced diet.
As well as being an essential nutrient, protein is also very satiating and helps keep us feeling full and energised. You can see why ensuring we are getting adequate protein is so important for everyone - not just the gym going population!
Beginning with a high protein brekky and then spacing your intake throughout the day will set you up for stable energy levels and help keep you full and satiated - helping minimise cravings. Aiming to consume around 30g of protein in each of your main meals is a great place to start.
Don't let this overwhelm you, it's actually easier than you may think! You might even find you are pretty close to hitting this target already.
Take a look below for a handy guide to the protein content of some commonly consumed foods .
Please note that this information is intended a guide. Protein content will differ between brands and sources.
Obviously the volume and energy density (calorie content) of your protein source is something to take into consideration when putting meals together. It also pays to remember that protein is found in foods that fall into the fat or carbohydrate macronutrient groups too, these are just not such an efficient way of hitting your requirement. You would have to eat a lot of pasta, broccoli or peanut butter to get 30g of protein from these sources alone! But a meal constructed of foods from all food groups will not only help you hit your protein target easily, but also lead to positive health outcomes and meal satisfaction.
Try mixing and matching a few foods to hit your intake - maybe 2-3 eggs scrambled with some cottage cheese on toast, or a tin of tuna mixed with some greek yoghurt and herbs as a sandwich filling.
Knowledge really is power. Taking a bit of time to learn about the foods you consume on a regular basis can have a great impact on your health and wellbeing. As can trying something new once in a while...Don't knock tofu until you've tried it as a base for pasta sauce or chocolate mousse!
I often share meal and snack inspo on my Instagram page, so give me a follow for some new ideas. Likewise, I'd love to hear about the meals that are in high rotation in your house.
Please also don't hesitate to hit me with any questions you might have, I'll do my best to answer them for you!
Find me on Instagram - @kando_training, or Facebook - @KANdoTraining.
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