Beginners Guide to Protein

What is protein?

- Protein is an essential macronutrient that we need for the body to function properly. Protein is made up of amino acids, the so-called “building blocks for muscle.” There are 20 different amino acids used by the human body and 9 of them are essential. This means that the body cannot make them and they have to be ingested through the diet.

Benefits of Protein

- Keeps you full for longer

- Muscle repair and recovery

- Increases muscle mass and strength

- Helps your body repair cells and make new ones

- Build lean muscle

What happens if you don’t get enough protein?

- If we don’t consume adequate amounts of protein, our bodies will find it elsewhere. Where can the body find protein if I don’t give it enough? Lean tissue! That means muscle and organs. If we are not getting enough protein our body will start to break down muscle to provide protein for other essential bodily functions.

Tips to increase your Protein

- Try to have protein with every meal

- Supplement if you are not getting enough protein with whole foods

- Eat more during the day

- Have 3 main meals

- Have 1-2 snacks during the day

- Have protein shakes, smoothies, bars

Where can I get protein from?

There are so many different sources of protein that you can include in your diet. Here are just a few you can include.

- Red meat

- Tofu

- Fish

- Chicken

- Eggs

- Protein powder

- Dairy products

- Beans

- Lentils

So how much protein should I be having a day?

- It is recommended to have 1.6 - 2 grams of protein per kg of weight.

So example if you are 70kgs you should be consuming 112 - 140 grams per day!

But this also depends on your goals. If you are wanting a calorie and macro breakdown - email me at stepbystepcalyssa@gmail.com