Are you Eating Enough Protein?

DO YOU KNOW HOW MUCH PROTEIN YOU NEED?

DO YOU KNOW HOW MUCH PROTEIN YOU ARE CURRENTLY EATING?

LET'S DIVE IN....

WHY PROTEIN?

You prioritize training heard every day. You don't skip practice, or lift sessions and you are mentally dialed in. BUT.....do you put as much emphasis on fueling? Performance is rooted in nutrition. Fueling your body with adequate nutrients, at the right time and in the right proportion is a crucial element of training. One we don't always respect quite enough.

Protein needs to be at the top of the priority list! When you are training, day in and day out, you are experiencing muscle tissue breakdown. In order to repair that breakdown and ensure you come back stronger each day, protein intake must be a priority. ProteinPis also responsible for blood sugar regulation, hormone production, optimal immune function and many other crucial biologic functions. Protein needs to be a part of each meal and snack in order to meet your needs.

HOW MUCH IS ENOUGH?

In general you want to shoot for 1 gram of protein per pound of body weight. For example; if you weight 155 pounds, you will aim to consume 155 grams of protein per day.

THAT'S A TON OF PROTEIN! HOW DO I DO THIS?

Here's a sample day to help you illustrate how to get adequate protein in your diet each and every day.

• Breakfast: I don't have to tell you by now that you MUST eat breakfast. There are no excuses to start fueling your body early to prep for the active day ahead.

• Greek yogurt Parfait: Layer greek yogurt with low sugar granola, berries and slice almonds (30 grams protein)

• Morning Snack 2 hard boiled eggs and a apple (10 grams protein)

• Lunch: Grilled Chicken Sandwich with hummus on whole grain read (35 grams protein)

Afternoon Snack: Protein shake with milk, banana, frozen fruit and protein powder (28 grams protein)

Dinner: Broiled Salmon, Quinoa and roasted veggies (35 grams protein

Dessert: Chia Seed pudding (made with milk and protein powder) (38 grams protein)

Total protein for the day: 166 grams! BOOM we went over :)

HELPFUL TIPS:

• Always think of your protein source first when planningPa meal or a snack.
• Combine protein sources. While we know that animal protein is absorbed the more efficiently, combining both animal and vegetable sources of protein will help you ensure that you are getting all the amino acids you need. for example make a quinoa salad with diced chicken, black beans and walnuts.
• Have a list of protein packed snacks that you like such as beef (or turkey) jerky, kefir, edamame, nut butter, cottage cheese and protein bars.
• Plan to eat a protein rich snack after every workout

TAKE ACTION

• Now you know! I want you to take this information and customize it to the foods that you like. Write out a list of protein sources that you like.eep that list in plain sight (perhaps in the notes section on your phone or go old school and stick it on your fridge) This will remind you about those protein sources every time you think about what its you want to eat or when you go grocery shopping. take note of how you feel as you work to prioritize protein. I will bet you that you will feel better, stronger and faster. I don't forget to reach out to me on instagram and let me know how it goes! (@JennGilesEat4Sport)