November Nourishment: Protein Power

I'm a little obsessed with protein...there- I said it.

For me, this can only be a positive thing.  Food can be and should be enjoyable.  When I plan my meals, I aim to make half (or just under half) of my plate consist of protein- and that's not been hard for me to do.  Then I'd fill the rest of my plate with vegetables which (call me what you will) I do genuinely enjoy!  Weird, I know...  If there's any room left for any carbs that don't clash with the other flavours in my meal, I'll sometimes add some if I'm in the mood for them.   I guess I'm lucky that I'm not crazy about carbs the way a lot of people are, but they get more of a bad name than they deserve.  It's only when you don't plan your distribution of it throughout your meals and portion sizes that it can cause devastation in your diet.

So, going back to protein- the Daily Recommended Intake (DRI) states that the average person should aim for 0.8 grams of protein per kg of body weight.  This makes the DRI of the so-called "average" man in the UK 67 grams and for UK women 56 grams.  It's easy to get your daily dose from the following tasty, fresh sources:

• White meat (provides higher percentages of protein and less fat than red meat)

• Seafood (also low in fat, tuna steak comes in the highest averaging 32g and 25g in its canned form, with salmon, sardines, cod and mackerel following close behind)

• Dairy (milk, yoghurt and cheese are especially high in levels of casein and whey)

• Casein, Whey and other protein powders (incredibly adaptable and are very useful if you're vegan or allergic to many foods that naturally source protein)

• Eggs (13g when poached or boiled, the yolk contains marginally more protein than the egg white)

• Vegan Protein (meat replacements like tempeh, tofu and quorn mince range from 12-20g in one serving)

• Nuts (although fat content is high, unsalted and unroasted peanuts contain over 25-30g of protein in a serving, there's 4g in a tbsp of peanut butter and almonds, brazil nuts and chia seeds are also filled with 20g of protein on average)

• Beans (soy, white, black, kidney, edamame, adzuki and pinto beans pack an average of 22 grams of protein in an 8oz serving- even baked beans provide you with around 14g per cup!) 

• Practical Protein (find out more below)

These days shops are loaded with energy and protein bars, shakes, cookies, flapjacks and meal substitute foods.  Just because they're processed, it doesn't mean they should be avoided.  Obviously, approach them the way you would with any food, in moderation.  Just be sure to check that you are getting your money's worth by checking the amount of protein (around 20g is average) and that it isn't loaded with fats or sugars and doesn't compensate with carbs.

So, with all that to choose from there MUST be something you'll enjoy snacking on while getting your fix.  Although the daily recommendation of the intake is relatively low, there are many benefits of packing in your protein.  And with it so easy to come across, it's probably already a bigger part of your diet than you even realised.  Here are 5 great reasons why you should prepare for your busy day and fuel your body continually with the nutrient: 

It Keeps You Satisfied!

I don't know about you, but have you ever eaten something that just wasn't worth it and then you still feel hungry and wish you'd just had something more substantial in the first place?  Yep, we've all been there I'm sure.  But the great thing about filling up with protein at your designated intervals throughout the day is that you don't get tired, you stop getting as hungry (or it doesn't hit you later towards the end of the day) and you're getting your nutrients so it makes sense why you've got more energy.  Foods I find that really do this are chicken, tuna and kidney and black beans.  This makes for a filling lunch in either a salad or a sandwich on wholewheat bread (minus the beans of course) or a hearty dinner paired with vegetables or brown rice.

Muscle-Building, Fat-Burning

There aren't many people who wouldn't pass up the chance to improve their figure even further and quicker.  That's right, protein works wonders for your sculpting goals.  It strengthens and helps build muscle, whilst contributing to fat loss so you can finally keep up that toned look!  I've seen proof of this with seafood such as mackerel and salmon.  It's so easy to throw into a salad, serve up with greens, rice or potato, or even on toast.  I also use some protein bars as a recovery snack after the gym (Some of them aren't the wisest choice because of sugar, fat and carb content but Grenade Carb Killa bars are a go-to).  I find that if I have anything before then I'm more likely to cramp up, but afterwards- even if you're body isn't immediately telling you it, it does need fuel to support and strengthen the muscles.  With time, you'll find your muscles can withstand higher intensities during a session and you won't ache as much- which if you ask me is a benefit in itself!  

Energy-Boosting!

Whether you're bulking or trying to burn fat, protein is the perfect performance aid and workout pal.  If you like your protein pre or even intra-workout, then you'll benefit from a slow release of energy to give you the boost you need to achieve your goals.  I prefer post-workout energy replenishment.  Like I said, some protein snacks do the job to refuel you after a workout without feeling too heavy or stodgy.  I often use Lenny & Larry's Muscle Brownies or Grenade's Reload Flapjacks as they replace my energy levels without me really even realising.  

If I do eat protein before a workout, it's ususally something light.  I usually go in the morning- and because I don't like eggs that much, I prefer to get my breakfast dose of protein through granola or oats with nuts, fruit and yoghurt (and peanut butter doesn't go amiss on special occasions), or later in the day a salad with chicken, turkey or tofu or quorn mince and kidney beans.   It takes much longer to get tired and is easier for me to find my momentum quicker and keep it up without my muscles starting to ache- which I've always struggled with on the crosstrainer.

It Improves Your Health & Diet

Sensibly balancing your macros by lowering fat and sugar intake, watching you don't go over on your carbs and making sure you eat enough fibre and protein is key to an inevitable long-term change in health and life quality.  I've always eaten a lot of protein as I mentioned before, but for me- when I increased my intake of fish (unbattered and unbreaded) after an absence of it in my diet for a period of time, I noticed a difference in my concentration and alertness throughout the day.  I also eat a lot more beans than I used to, just because I discovered I liked them more than I realised and that they easily suit as a side with most meals.  These help keep me feel full as they're fibre-rich, and are also good for your heart by lowering cholesterol levels.

It Tastes Good!

There's so much to choose from, it comes in such a range of foods and flavours.

Personally, I would happily live off protein alone if I had no other choice!  White meat, fish, nuts, beans and yoghurt especially all make up a large part of my diet.   And now, with the ability to buy containers of whey and casein powders in all kinds of flavour, you don't have to be a protein food lover to get your daily dose!  In the marketing industry, it's hugely invested in and it seems that protein has never been more popular!

I chose to write this because (as those of you that know me will know well) every so often a parcel will arrive, packed with protein, with my name on it.  

In the next month, I'm testing ten protein bars to see if they're really true to their word with how they're marketed to benefit you.  Sure, they're always convenient as a snack, but I'll be posting the results of whether they give that immediate energy spike or give you a slow energy release, fill you up substantially, aid you before, during or after your workouts, and whether they taste worth the money and are plain delicious!  I'm excited, I hope you are too

H x