A Protein Revolution

With so much information circulating about protein, it can feel overwhelming to make sense of it all.

Podcasts claim one thing, articles argue another, and there’s constant debate about how much protein we need and where it should come from.

So what’s the real answer? How much protein is enough to help us stay insulin sensitive (which is a good thing) and avoid becoming insulin resistant (not such a good thing)?

We’re living in a PROTEIN REVOLUTION as we focus on meeting our protein needs.

Some Vital Information and a Few Tips for Consuming Protein Wisely:

PRIORITIZE PROTEIN AT EVERY MEAL

A healthy body requires replacing the equivalent of every protein in your body four times every year.

• Protein is important, especially for women and men going through hormonal changes - which is frankly everyone from age 40 and beyond.

• When our hormones fluctuate (estrogen, progesterone, testosterone, insulin and cortisol to name a few), blood sugar is directly affected. What you put on your fork or spoon is information for your cells and you will feel it when you eat protein. 

• Protein loading, between 30 to 50 grams of protein, in the morning dictates your metabolic health all day — I love smoothies with paleo or plant based protein sources. Also consider 30 to 40 grams at night as well.  Basically, protein load your bumper meals! It will stabilize your insulin levels by pushing blood sugar down. Then, I recommend you have protein at every meal with fat and fiber. 

• Research shows that getting protein earlier in the day can actually support muscle health and lean muscle mass known as muscle protein synthesis.

• Protein keeps us full and helps us control our cravings the same way the medications for weight loss promotes a sense of satisfaction. I also like pure amino acids which fills in the gaps if we cannot get enough protein from our food! Reach out to me for more information on these pure aminos. I love them and use them daily for myself and with my clients.

START WITH 30 - 50 GRAMS

Age, physical activity, body composition and metabolic health are the major factors in determining your specific protein target. With protein, energy returns, hunger stabilizes and the body transforms.

A simple way to calculate the proper protein intake for your specific metabolic needs is to multiply 1 gram of protein for every pound of ideal or target body weight. For example, if you are 120 lbs you need 120 grams of protein per day or 40 grams at each meal. More if you are older - go to 50 grams if necessary.

NEED A CREATIVE WAY TO GET MORE PROTEIN? I’VE GOT YOU!

Here is a link to a functional sparkling protein seltzer that I have been using myself and recommending to my clients with 40 grams of clean, ultra-filtered, grass fed BLG whey protein with boosted leucine and a superior amino acid profile.  You can use the link or reach out to me at 973.783.8490 and I will help you!

To your Protein “life insurance policy”!

Bonnie