When it comes to protein facts it is important to remember that protein is not one size fits all. Often our clients say that they’ve tried high or low protein diets, high/low/or no carb diets, or high/low/no fat diets.
Do you know your protein facts? Getting the right amount of protein daily is key for a balanced and personalized nutrition plan. Get the facts here! Our belief is that balanced and personalized nutrition supports a healthy, active lifestyle.
It’s a fancy way of saying that eating the right foods, supplementing your healthy diet with dietary supplements, and regular exercise is key. We use the 80-20-100 rule. Getting and maintaining results is 80% Nutrition, 20% Fitness, and 100% Mindset.
We also know that healthy aging is:
- 70% lifestyle meaning what we do: how we eat, sleep, move our bodies and engage our minds; and
- 30% genes, meaning what we inherit.
Right now, our primary focus is on FOOD and nutrition! So let’s jump right in!
Protein Facts | The First Nutrient
Ok, the first building block of nutrition is what we refer to as macronutrients. Sometimes we refer to them as “Macros.” The words Macronutrients, or Macros, is the label that we use to describe the group of foods that we consume in the largest amounts.
There are three macronutrients: Protein, Carbohydrates, and Fats, ideally, we will eat 30% of our calories in Protein, 40% in Carbs, 30% in Fats. That information is super useful in our NewStart lessons (and in a few posts).
For now, let’s talk about the first macronutrient: PROTEIN! So, what is it anyway? It’s referred to as the “first nutrient.” It is made up of amino acids that are the building blocks for our bodies.
Why Protein is Important
Well, to begin, it satisfies hunger! It also Helps us to maintain our muscle mass. It gives us energy. AND it keeps our metabolisms rolling. Some pretty inconvenient things happen when we don’t get enough of it for our bodies.
First, we feel tired. Then we get flabby and weak. That’s right. If we don’t feed ourselves enough protein our bodies will pull what it needs to function right from our muscles and organs….and there we go, aging ourselves prematurely AND weakening our internal systems, which can lead to all sorts of issues.
Not incredibly attractive, right?
How Much Protein
Inside our Wellness Workbook, we have a handy form called “The Factor Worksheet” where you can calculate your very own protein factor. The general rule of thumb that your daily protein range is 50-75% of your body weight.
This means that you take your weight divide by two, and that equals the number of grams of protein you should eat every day. Every day! If you don’t hit the minimum number in the range, you cannot maintain muscle mass. No Bueno.
Don’t know how much protein to eat every day? No problem! Begin tracking your food every day to get an idea. When you become a NewStart Member, we will create a personalized roadmap just for you!
Foods with Protein
For starters: lean meats, poultry, fish. Don’t leave out dairy and eggs. On the vegetarian or vegan side of things: soy, tofu, lentils, beans, and chickpeas. We also recommend supplementing with Formula 1, protein drink mix, protein snacks, etc.
When do we want to eat it? EVERY TIME WE EAT! We want 30% of our calories to come from protein. For some, this can require some lifestyle changes. This is no problem. Rome wasn’t built in a day and we are a work in progress. Take it one meal, one snack, one day at a time!
Ok, practically speaking here: As you amp up your protein intake (most people aren’t getting the minimum amount of protein per day) it can happen that as your body adjusts you could experience some bloating or gas.
DO NOT FREAK OUT! Your body will adjust!
First step: increase hydration! And don’t be hesitant to move your body a bit more than what is usual for you. We would also encourage some additional aminogen (which is an ingredient in our shakes that helps your body process protein).
Send us an email and we can help you with your specific needs!
The Bottom Line
1. As the first building block of nutrition: protein matters! Make sure you get the right amount of protein for YOU! (If you haven’t completed your factor worksheet, do not delay, go get that thing done now!)
2. It is a key component to satisfy hunger, maintain/build muscles, and for energy.
3. Eating a variety of protein thru the day keeps your metabolism rolling! (Don’t forget to hydrate as you amp up your intake!)
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