Protein 101: What are quality proteins?
Written by Lindsey Kaszuba
Proteins…such a debated topic! Should you have more protein? Less? What’s the right amount of this important nutrient?
My clients are often surprised by how much their health transforms from eating more quality ingredients. And protein is an important one.
Simply put quality protein can give you ample energy and help you build lean muscle. Protein is the building block to so many parts of our body- our ligaments, tendons, scar tissues, and bones. It also helps to maintain the fluid levels within our bodies.
If you’re not feeling satisfied from meals or are easily tired you may not be getting enough quality protein.
So what are quality proteins exactly?
They are:
-Grains like quinoa and wild rice
-Beans and legumes
-Nuts and seeds
-Grass-fed / pasture-raised animal products
One of my favorite strategies to teach my clients is "crowding out". This is when we focus on adding IN MORE fruits, vegetables, and quality carbs, and proteins.
When we’re talking about animal products, quality means that the animal should be living & eating how they would in their natural environment, ie. poultry & eggs should be pasture-raised, meat should be grass-fed, fish should be wild-caught, etc. The more they are living a quality life the more quality nutrients they produce.
Are you getting enough protein?
A good marker so you know if you are getting enough protein is ~20 grams per meal. This is a broad recommendation and is in no way exactly what YOU should have. But this is a great starting point.
Another way to figure out a great starting point is to calculate grams per protein based on your current weight. You can take your current weight in lbs divided by 2.2 multiplied by .8.
This will give you an approximate grams of protein for a full day. Again, this is approximate and does not take into effect your activity level, age, or lifestyle so allow this to just give you an idea of where to start.
The average female should generally be getting between 45-75 grams per day.
The more important thing to focus on is how you FEEL when you eat more or less protein. How does it affect what you eat, your energy, and your activity level. Focus on THAT.
If you focus on adding IN more whole foods then you are getting enough nutrients and what your body needs to function optimally while leaving less space for processed food.
Try out these quality protein recipes below and let me know how it goes!
xoxo,
Lindsey
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