I was talking to one of my best friends today about how life changes. How one day you wake up and nothing is the same (yes, I’m singing that Thomas Rhett song too!) No but really, how when you have kids that your time is no longer yours. You have to be able to adjust on the fly and life is no longer about just you. Finding a rhythm for working out, eating healthy and in my case juggling a full time high demanding career and family. I’ve always been pretty healthy and very active my entire life but I’ve had to make small adjustments to maintain the results I want. One specific example is making sure I’m getting enough protein in my diet. No matter if you are vegan, vegetarian, carnivore and or eat all certified organic; we all need protein. Here are a few reasons why.
- Protein controls weight gain. Protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us more satisfied and less likely to go back for seconds. Pairing protein with carbohydrate-rich foods slows down the absorption of sugar from your stomach into your bloodstream; this may help keep your blood sugar from skyrocketing and aid in warding off future cravings. (Can I get an AMEN?)
- Protein is a brain food. The brain and neurons are essentially made of fat, but they communicate with each other via proteins that we eat. The hormones and enzymes that cause chemical changes and control all body processes are made of proteins.
- Protein can lower blood pressure. I’ve read some articles lately that there is evidence that suggests that an increased intake of protein, particularly plant protein, may lower blood pressure and reduce the risk of cardiovascular disease.
- Protein builds muscle mass. Studies show that about forty-five percent of older adults in the U.S. experience muscle loss as they age. Every muscle in your body is made up of protein. But as you get older, your body requires more protein to build the same amount of muscle because the body is less efficient at processing protein.
Now some of you are probably wondering well that’s cool and all but how much should I eat? I do 1.2/1.4g per pound. I know you’re probably sitting back thinking holy moly, that’s a lot. Now, let me start by saying I don’t hit my goal every day but I try to get as close as possible. Which I find, if I focus on eating as much protein as possible I eat better. One easy way I do that is protein shakes. I’m not here to give the best one on the market and or tell you to buy a specific brand. What works for me may not work for you but you have to try some to figure it out. I’ll link a few of my favorites and some guidelines I stick to.
Guidelines when buying protein powder:
- Chocolate or Vanilla, period. I don’t mix it up. You risk it taste fake if you stray away from the originals.
- Have a low carb and a moderate carb option (no more that 15g of carbs). One for meal replacement one for just a quick protein.
- No less that 20g of protein per scoop.
- Read reviews. It could be as “natural as possible”.. but if it taste like cardboard, I think I’ll pass.
Here is my go to high carb protein BSN Syntha-6 Vanilla Ice Cream. This one LEGIT tastes like a milkshake. Here is my current low carb protein XPI Myotein Protein Powder- Creamy Chocolate. (I mix with almond milk, never with water.)
I promise to share more on protein powders down the road. Different types and benefits. What I like to mix in my shakes and then of course other sources of protein throughout my day!
Thanks for reading along!