Struggling to get your protein in?
Let’s talk about protein
Something that comes up regularly for people is struggling to hit their protein portions daily. If increasing your protein intake is something you’ve never thought about before, it can seem like your only option is loading up on more meat.
What is protein?
Protein is a macronutrient that makes up the building blocks of organs, muscles, skin, and hormones. It is needed for the growth, repair and maintenance of our muscle mass. This makes it an important part of the recovery process after a workout.
Protein is most effective when it is drip-fed throughout the day (i.e several portions of protein eaten throughout the day, not just at one or two meals), as our muscles can only use so much of it at once.
As we age, we start to lose muscle.
This process usually begins sometime in our 30s, and results in the slowing down of our metabolic rate, usually accompanied by an increase in body fat that can be difficult to shift.
How can we slow this whole process down?
Resistance exercise and sufficient protein!
Tips to meeting our daily protein portions:
Include a protein source at every meal and snack.
Ensure the protein component of your meal takes up about ¼ of your plate.
Add Greek yoghurt to oats, dollop it on top of curries, use it in salad dressings/ sauces, or just eat it as a snack!
Add beans or other legumes to dishes - stews, curries, chillies, salads, soups, anything really!
Don’t forget about cheap and cheerful high quality protein sources such as eggs and tinned fish! These are versatile and can be added to meals or snacks at any time of the day.
Top oats, salad or other dishes with a tablespoon of seeds - this will add some healthy fats and a few extra grams of protein (hemp are highest in it!)
Add some edamame beans into a stir fry or salad.
Try using quinoa as a rice substitute sometimes.
If you are really struggling with meeting your protein targets, then you may find a supplement useful, such as a whey protein powder or a plant based alternative such as pea protein. These can be added to oats, used in baking, or just drank in a shake. But remember, this should only be used to supplement your diet, food first is always best!
That all being said, we don’t want to overdo it either, as this can put pressure on our kidneys. So best to stick to balanced portions! If you have any queries or concerns, please don’t hesitate to reach out!
Author: Emma Conlon, ONI Nutrition Coach
ONI Personal Training | Massage Therapy | Nutrition Coaching