The protein problem
Has anyone else noticed that it is a breeze to rack up fat and carbohydrate macros, but it can be a major struggle to hit the daily protein quota? If you’re tracking your food intake on an app like MyFitnessPal, it’s common to watch your fat and carb numbers go up, but your protein number constantly need attention. Don’t worry, the secret to getting enough protein doesn’t lie in eating grilled chicken at every meal or constantly chugging down protein shakes.
So what is protein and why is it so damn hard to get enough of it? Protein is a macronutrient that is made up of a bunch of different amino acids which help the body build and repair muscle, among many other functions. Protein boosts your metabolism and keeps your hair and nails healthy (hair and nails are mostly made of protein, so this makes a lot of sense). Not only does it make you feel satisfied (aka less hangry), but some studies even show that it helps you lose weight and maintain those results. However, unlike its macro-buddies, the body does not store protein. This means there is no stock pile of protein for your body to pull from if it runs low. And since protein does all these super important things, you need to make sure your body has a steady supply. Moral of the story, protein = life.
So why is protein so hard to hit? Well, for one thing, protein isn’t found in most packaged goods. Unless its dried or cured, it doesn’t keep, making it a tough on-the-go macro. It’s also expensive compared to its macro counterparts! We also only tend to think of protein as the meat you eat in major meals- severely cutting the opportunity to rack up those tein’ numbers.
If you are consistently struggling to meet your protein goal, I promise you chicken and processed protein snacks are not your only option. Here are some easy ways to increase your protein intake.
Split your daily protein goal by meal (so it’s easier to swallow). If your goal is 110g. Grab 30-35g in every major meal + 10-15g in a snack. EASY!
Collagen in your am coffee. A quick 10g of pure protein without even tasting it.
Start the day with a punch of protein. Instead of cereal for breakfast, try an omelette with Canadian bacon.
Snack on edamame, yogurt, string cheese or low sodium jerky
Have a TBSP of nut peanut butter w your fruit. Adding a little fat + protein w keep you fuller, longer.
Give cottage cheese a chance (I swear it’s delicious). High in protein and SO. FILLING.
Remember that there is sneaky protein in many dark greens and whole grains!
Add beans to your salads!
