HOW TO GET AMPLE PROTEIN IN 1 DAY
Did you know that getting ample protein is necessary for over a dozen critical functions in your body? Happy side-effects to this approach will include regulated blood-sugar, more energy, and weight management (maybe even loss!). This practical article sums up how to reach a healthy quota in one day quite efficiently. Make sure you save this for easy reference, share it to help others, and let your favorite FNTP (that’s me!) know if you have any questions!
WHY WE NEED SUFFICIENT PROTEIN
Standard protein recommendations fall short of what our bodies really need to thrive. The optimal allowance for an average adult is actually 80-100 grams of protein a day! Having sufficient amounts is necessary for a host of essential functions, chief of which are:
+ Acting as messengers that facilitate cell, tissue, and organ communication
+ Balancing blood sugar
+ Distribution of fluids and electrolytes
+ Energy and endurance
+ Enzymes and biochemical reactions – digestion, blood clotting, muscle contraction, energy
+ Facilitating proper nerve function
+ Feeling satisfied
+ Hormone synthesis and coordination within the body
+ Immune function and the formation of antibodies
+ Maintaining proper pH
+ Promoting the building, repair, contraction, and elasticity of muscles, tendons, ligaments, skin
+ Provides structure found in hair, skin, nails, bones
+ Supporting the regulation and expression of DNA and RNA
+ Transporting nutrients
+ Weight management
+ Wound healing and tissue regeneration
HOW TO GET ENOUGH PROTEIN
Use the below lists for inspiration and apply a combination of foods that will equal the optimal range. When possible, purchase grass-fed beef; pasture-raised poultry, eggs, and pork; wild-caught fish; raw dairy, goat’s milk, and look for non-GMO and organic.
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Each of these examples equals approximately 30 grams of protein:
4 oz chicken breast
1 - ¼ pound hamburger patty
1 pork chop
4 oz turkey breast
4 oz steak
4 oz pork tenderloin
3 average size chicken thighs
4 oz beef liver
7 slices of bacon
3 chicken drum sticks
6 oz chicken liver
6 slices Canadian-style bacon
5 regular sized chicken wings
5 eggs
4 oz ham
4 oz shrimp
4 oz salmon
1 can of tuna in water or olive oil
2 beef sausages
6 meatballs
3 oz beef heart
Each of these examples equals approximately 10 grams of protein:
1 ½ cups milk
1 – 1 ½ cups plain yogurt (Greek yogurt is higher)
1 - 1 ½ oz cheese
1 cup cottage cheese
2 Tablespoons collagen powder
1 cup quinoa
1 cup beans (e.g., kidney) or lentils - properly prepared
1 cup oatmeal
1 large baked potato with the skin plus butter and sour cream
2 cups guava
4 cups kiwi, raspberries, blackberries, apricots, cherries
1 cup green peas
2 cups sautéed spinach (packed, weighed prior to cooking)
1/2 ounce properly prepared nuts (<- recipe) - in moderation due to the high PUFA content
HELPFUL HINTS TO TAKE IN MORE PROTEIN
1. Buy in bulk and/or choose ground meat for a more economical approach.
2. Batch cook and freeze extra in serving size portions.
3. Don’t just eat breakfast foods for breakfast. Consider leftovers in the morning with or instead of typical fare.
4. Include something from the list above with each of your meals and in snacks and find creative ways to enjoy them (e.g., liver pâté, spaghetti sauce, stir fry…)
5. Make sure protein has a starring role on your plate and is the first thing in your mouth.
6. Think of a deck of cards when measuring solid meats (e.g., chicken breast). The equivalent of 1 deck of cards is about 20 - 30 grams of protein.
7. Use a only high-quality collagen powder or gelatin to boost intake (not as a sole source) such as those found through Fullscript or any number of reputable vendors found on my Retail Therapy page.
8. Enjoy easy to pack, on-the-go, high protein snacks such as beef or salmon jerky to fill in the gaps and keep your energy levels peak throughout a busy day.
9. Sip on bone broths and eat gelatin rich foods, such as homemade jello, that will also help you stay hydrated.
IT’S SAFE TO SAY, BECOMING VEGETARIAN IS A BIG MISSED STEAK!
While it is true that plant-based foods (including powders) do provide some protein, it is best to rely on the examples provided for the majority of your intake. In general, bite-for-bite, well-sourced animal-based proteins have superior levels that include vital nutrients (such as b-vitamins, zinc, and iron) and co-factors (making it bio-available - more effectively utilized by the body). As well, many plant-based proteins are processed, contain phytic acid, and higher measures of PUFAs – all of which, in excess, can be counterproductive to our health. Support local farms or shop my Retail Therapy page for places like Grassland Beef to obtain quality meats.
So, what are you waiting for? Toss steak on the barbie, pan fry a bit of high-quality bacon, or steam a chicken breast and drizzle with a bit of coconut oil for a tender, juicy portion. Your body will thank you!
Well done!
Marie Stumphauzer, FNTP
Additional references:
What are proteins and what is their function
Functions of protein
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