Why do you need so much Protein?
Because – the moment it leaves your fork, protein starts winnowing your waistline! High-protein foods take more work to digest, metabolize, and use, which means you burn more calories processing them. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time.
Protein is doubly essential for making sure you lose fat, not muscle. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also fries calories even when you’re at rest.
How much protein do we need? 20 – 30 grams of high quality protein at breakfast, lunch and dinner – with protein rich snacks in between the meals.
This may seem like a lot but it’s especially important to up your protein intake as you age. Studies show that older individuals need a larger amount of amino acids to stimulate protein synthesis than younger people. In people 60 and older, their cells resist making new tissue after they consume small amounts of protein.
Which kind of protein is best?
Not all proteins are created equal! Leucine is the most powerful amino acid for making muscle and it’s found in animal proteins such as eggs, poultry, fish, and dairy. Whey protein has the highest concentration of leucine which is why it’s such a great post workout drink.
A sample of lean, high protein foods:
Lean Beef – 3 oz. – 27 grams
White Fish – 4 oz. – 25 grams
Salmon – 4 oz. – 22 grams
Lean Pork – 3 oz. – 25 grams
Chicken – 4 oz. – 30 grams
Greek Yogurt – 6 oz. – 24 grams
Cottage Cheese – 4 oz. – 15 grams
Whey Protein – 1 serving – 20-24 grams
Almonds – 15 nuts – 6 grams
Brussel Sprouts – 1 cup – 6 grams
Lentils – 1/2 cup – 9 grams
Peanut Butter – 2 T. – 8 grams
Whole Egg – 7 grams
Spinach – 1 cup – 5 grams
Pumpkin seeds – 1/4 cup – 8 grams
Black/Kidney beans – 1/2 cup – 10 grams
With so many tasty options, getting your daily dose is a simple pleasure!