Protein is essential to a well-rounded diet, and yes, I’m talking about the same unique chains of amino acids you studied on flashcards for Biology class. Those images of the 20 amino acids in chains are what should be in the food on your plate at each meal. Beyond the definition you learned in biology, protein is a nutrient your body needs to grow and repair cells and can be found in more foods than you would think. In a nutshell, protein is essential to the human body’s ability to move, build muscle, and even think.
As a woman, why should you care about getting protein? A lot of the messaging surrounding protein is that it’ll make you bulky, and it’s only for intense gym guys who want to build tons of muscle, but that’s just not true. Eating protein, for anyone, is the key to a long and healthy life. Protein boosts metabolism and maintains lean muscle mass. A good metabolism is important for the body to process food quickly, and lean muscle mass protects your bones and prevents them from becoming weaker.
When most people think of protein, the first thing that comes to mind is meat, whether that’s chicken, steak, or even salmon. All these foods do have protein, but there are so many other sources that are high in protein. Protein is found in various foods from egg whites, greek yogurt, and cottage cheese all the way to nuts, edamame, and tofu. So, if you’re looking for your protein fix but just aren’t in the mood to have chicken for breakfast, the solution is easier than you think. The images below show a variety of ways you may not have realized you can get protein into your diet every day. Keep in mind that how you get your protein isn’t always going to be pretty.
Keep in mind that while getting protein from shakes, powders, and bars may seem like the perfect quick fix, they aren’t always actually giving you the nutrients you need. Out of the 20 amino acids, there are nine essential ones that are found in whole foods. When choosing how to get your protein, it’s important to check that it contains the nine essential amino acids, or else the protein won’t do its function and you won’t get all the possible benefits from it. Some of my favorite protein bars that keep me full and taste good are Barebells, Quest, RX Bars, and even the Kind breakfast protein bars. Another good option for getting protein is the Fairlife protein shakes.
All this talk of getting “enough” protein in a day, but how much do we actually need? The recommended amount of protein for one person to get in a day is 0.8 grams for every kilogram of body weight. Most of us don’t know our weight in kilograms, so the conversion from pounds to kilograms is 1 pound equals 0.45 kilograms. Although having a number to reach for can be helpful, what’s most important is spreading your protein throughout the day. Fitting protein into every meal is the most foolproof way of ensuring you’re getting enough.