Importance of Protein

We are working our way through the three big macronutrients: carbohydrates (check out last week’s info HERE), protein and fat. These are the three main things our bodies need in larger amounts to survive. 

Today we are talking about protein. 

Stay tuned next week to go through fat…

Fun fact: Did you know that our bodies do not store excess protein? We simply pee any excess out.

Our bodies can hold anywhere from 20-40g of protein in one sitting. Anything extra is excreted in our urine.

Therefore, when recommending protein amounts, we tend to stick to the same advice of: 

aim for a protein source every time you eat.

If it is a meal, aim for 20-40g at that meal. If it is a snack, aim for around 10g. This is general guidance. No right or wrong here and a snack that has 5-8g of protein is still ideal…

Reply “list” for a list of protein sources (animals and plants) and their amounts. 

So, we know too much protein just means overworked kidneys. But what about not getting in enough protein?

What does protein actually do? In a nutshell, it…

• Builds muscles and bones

• Repairs tissue

• Produces hormones and enzymes 

• Regulates blood sugar

That last point is important. Because protein regulates blood sugars, a lack of protein in our diet could potentially cause our body to have cravings for certain foods because of the lack of satiety that regulated blood sugars create. 

We see this a lot with clients in and out of the office. Low protein intake causing irregulated blood sugars which cause more cravings and as a result leave our minds to wander and become confused around “right or wrong” in the cravings world. 

We will just say it here.

Cravings are normal and they are also okay. 

When they do happen, one of the first things we check in on, though, is protein intake. 

Lack of protein causes our bodies to use its own body tissue to provide nutrients. If we are not feeding it enough protein, it will begin to feed off of our muscles and organs. Something that doesn’t sound like a great idea. 

Physical signs and symptoms of low protein can look like:

• Fatigue or lack of energy

• Hair loss

• Changes in skin, teeth and nail texture

• Mood swings

All in all, finding a right “balance” of protein intake is ideal. Always aim for some sort of protein when consuming fuel. This could look like adding eggs or peanut butter to your morning routine or throwing in a cheese stick with a snack. 

Again, reply “list” for a list of protein sources (animals and plants) and their amounts to help with ideas. 

As always, there is no right or wrong here. Just simple education. A big thing we focus on at Worley Nutrition Group is educating and empowering. There is so much misinformation out there and we see it all the time in our office. Education is power and hope you continue to take this into account as you consume and fuel your body!