Much Ado About Protein

When you think about protein, what comes to mind? If you immediately think of body builders and power lifters chugging powdery drinks or half a dozen raw eggs, you aren’t necessarily wrong, but it is so much more than that.

There is a reason that we tend to associate protein with those elite lean and muscular physiques. Protein helps us build and maintain our muscle. When a body builder wants to get as lean as possible, they have to eat in a calorie deficit to lose weight, while still holding on to their muscle. Protein, therefore, has to be prioritized.

So… what about the rest of us?

Knowing the benefits of protein for the regular athlete is still extremely important. Protein becomes even more critical if you are trying to lose weight. In this post, we’ll discuss why this macronutrient might just be the game changer in your weight loss journey, how much you should be consuming, and when is best to consume it.

Why all the fuss about protein?

Protein, along with carbohydrates and fats, is one of three main macronutrients that make up our diet.  Protein keeps our bodies functioning properly and can play an important role in weight loss. While protein is abundant in animal products, it is also present in nuts, seeds, legumes, grains, and some fruits and vegetables.

Amino acids are the building blocks of protein. There are 9 essential amino acids which cannot be made by the body. We must consume them in our diets through protein sources. Proteins and amino acids help us break down food, grow and repair muscle, and regulate our body’s tissues and organs. In short, we need proteins to function properly.

Proteins take more energy to digest than either carbohydrates or fats. We call this the thermic effect of food, or TEF. While eating a diet heavier in protein can increase our overall calorie expenditure, that increase alone is not enough to drive weight loss. However, pair protein’s TEF with the fact that it also has the highest Satiety Index (the feeling of being full) of the macronutrients, and that slow burning, filling protein can truly be a game changer when it comes to weight loss.

Alright, I’m sold on protein’s benefits! How much do I need to eat and when?

As more and more research sheds light on the benefits of protein, we see an increase in how much protein consumption is recommended. The current recommendation of the National Academy of Sports Medicine is 0.7g to 1g of protein per pound of body weight. If you are a 170 pound person, your goal would be 120g to 170g of protein daily. That may sound like a lot, but at 4 calories per gram that is only 480 to 680 calories (about 20–25%) of your daily calorie total.

Spreading your protein out throughout the day is ideal. A person with a goal of 150g of protein per day would want to aim for 35–40g of protein per meal, and the remainder (30–45g) would be split between 2–3 snacks.

What if I do not want to eat meat—or any animal products at all?

Animal products, especially meats, make hitting your protein targets easier. They can be quite high in protein per serving. Animal products are also considered complete proteins, which means that they each contain all 9 essential amino acids that our bodies cannot produce on their own. This doesn’t mean that vegetarians and vegans cannot reach a higher protein intake or get all essential aminos. It does, however, mean mixing several protein sources together to get all 9 amino acids and looking for higher-protein grains and legumes at each meal.

We will look at meal and snack options for both meat eaters and vegetarians later in this post, but the first thing we need to do is understand the protein content of the things we already eat and the things we may want to try.

Make a Protein Inventory

Your first task as you begin looking for ways to increase your protein is to track the proteins you are already eating—and importantly, the ones you ENJOY eating. A critical element of adhering to any new meal plan is that you like what you are eating.

Start researching! A quick Google search will provide you with nutrition information for your favorite foods. Create a document, handwritten or electronic, that lists your favorites along with their serving size, protein content, and calories. Don’t sleep on dairy, grain, legumes, and vegetables! You might be happily surprised.

Once you have this inventory of favorite foods, you’ll begin creating a plan to include them in your meals and snacks while prioritizing protein. I do best if I make a plan in advance. That doesn’t mean I have to prep everything in advance—but I do have to have it on hand and accessible.

Breakfast

Of all the meals, breakfast can often prove most challenging, so you may want to consider a heavier protein snack or lunch to follow that morning meal, especially if you do your workouts early in the day.

Some of my breakfast favorites:

Classic Farmer’s Breakfast

2 eggs (12g protein/155 calories) plus 3 egg whites (11g/50cal)* Add veggies (1–4g/20–50cal) and cook in 2t. extra virgin olive oil (80cal). Serve with 1 slice whole grain toast with mashed raspberries (trust me—yum!) (4–5g/80–100cal).  

Total: 28g–32g protein / 450–480 calories  

*Tip: Also add chicken or shrimp to your eggs for bonus protein, and not a lot of bonus calories!

Overnight Oats

Base: 1/2 cup oats (5g/150cal), 1 scoop protein powder (20–22g/100cal), and 1/2 cup milk (6g/60cal)

Then add fruit, granola, or a dollop of Greek yogurt. Delicious!

Base: 31–33g protein / 310 calories

If vegan, substitute soy, oat, or almond milk for dairy, use vegan powder, and consider adding flax, chia, or hemp seeds.   

Snacks

Sometimes you just need a snack. It could be an after-workout pick-me-up, or a healthy alternative to, say, 5 mini Reese’s pumpkins from the Halloween stash to help you make it to dinner. Been there! Below are some of my favorites. In keeping with my theme for most things in life: keep it simple.

NuGo Slim Bar Peanut Butter/Chocolate (16g/180cal) Vegan!

Lazy Protein Shake: 1 scoop whey powder plus 6–8oz water/4oz milk (28g/160cal)

2 hard boiled eggs (12g/155cal)

2 ounces deli turkey (10g/60cal) and 1 ounce cheese (7g/100cal)

Chobani Complete yogurt drink (25g/190cal)

Greek yogurt or skyr: This is a favorite as it is high in protein (13–16g/100–130cal) and delicious. By itself in any flavor it is good enough, but add fruit or toppings (check those labels!) and you’ve got endless possibilities! Grab a vanilla cup, add a teaspoon or two of peanut butter and 5–6 big chocolate chips or 10–12 regular ones. Dessert!

Lunch and Dinner

For me, lunch is as simple as I can manage. If I do not have time to prep my ingredients before the week, I buy them from the grocery store ready to go. If it keeps you on track with your nutrition, it is worth every penny—and in some cases saves you dollars if it keeps you out of a drive through! One of my favorite finds is rotisserie chicken, not just cooked but also pulled off the bone. (Bonus: no carcass to keep from the dogs!) Salad kits, precut peppers and onions, and pico de gallo are also often in my cart.

My go-to lunch choices usually involve leftover meat or rotisserie chicken over a spinach salad, in a wrap, or sauteed with vegetables. I can easily hit 30g of protein with 4–5oz of beef, chicken, or seafood, and I make it my goal to add LOTS of produce.

One of my favorite lunches is chicken fajitas. I usually buy several peppers and an onion to chop and have handy in the fridge for eggs, and I use these for fajitas too. Sautee the veggies, add that already prepped chicken, sprinkle your favorite spices on top and throw it on a wrap or a bed of lettuce. Add pico de gallo if desired. Done!  

At dinner, our main course is usually chicken, salmon, turkey, or shrimp and sometimes beef. I like to pair these with vegetables and fruits, as well as rice, grains, and potatoes.

I love fish! In Ohio I do not have as many choices, but I do enjoy salmon. Often salmon will appear twice a week, as it’s a family favorite. Half a filet (about 200g) provides 40g of protein and is rich in omega 3s. I prefer to bake my salmon, and common side dishes are quinoa with tomatoes, cucumber, and feta, and green beans or broccoli. This meal alone can be 50g of protein—nearly half of my daily goal.   

If you are watching your overall calories, seafood is a great choice. Shrimp, for example, provides 28g of protein in just 8–9 pieces, and comes in at only 144 calories.

Plant Based Options

Not everyone is a meat eater, and some of us do not consume any animal products at all. Others may be trying to cut down on their meat consumption. Below are some (but certainly not all) higher-protein plant based options that can be included in your meatless meal nights or served in smaller quantities as a side dish.

Seitan: At 25g of protein per 3.5 ounces, seitan is a solid source of protein. Seitan is versatile! It can be sauteed, grilled, or pan fried. It is made from wheat gluten, however, so may not be suitable for everyone.

Soybeans: Soybeans may be eaten in several forms, including tofu, tempeh, and edamame. Ranging from 12–20g of protein per 3.5 ounces, soy is a complete protein and provides your body with all 9 essential amino acids. Tofu is particularly versatile, as it is mild in flavor and can be adapted into many recipes.

Lentils: Per 1 cup cooked, lentils provide 18g of protein! They are also a great source of fiber.

Beans: Most types of beans contain 15g of protein per cooked cup, and are another good source of fiber.

Quinoa:  One cup cooked quinoa provides 9 grams of protein. This is a great heavy hitter in the side dish category!

Oats: 5 grams of protein per ½ cup—and 4 grams fiber, too. This is an excellent choice of grain for baking.  

Wild Rice: One cooked cup provides 7 grams of protein, as well as fiber and many micronutrients.

Vegetables: While not a significant source of protein on their own, some vegetables can add up to a decent protein boost when included in your meals. Spinach, broccoli, artichokes, potatoes, and asparagus all contain between 2–3g of protein per 100g serving.  

With its higher satiety index and the fact that it takes longer to digest, protein can truly be a game changer when it comes to weight loss. Including it in every meal and snack can keep you feeling fuller longer—and when you are trying your hardest to cut calories, that is extremely important to keep you on track! Protein also helps you maintain and build muscle, which is so important as you work to increase your metabolism.

Remember, it is important to enjoy your food. Start by identifying the high-protein foods you already enjoy. Don’t be afraid to supplement with a protein powder when needed. Whole foods are best, but of all the supplements out there, protein powders are ones I can get on board with.

Finally, for any diet to work you need to think ahead and be consistent. Plan out your meals in advance and keep go-to sources like Greek yogurts and prepared snacks easily available. Set yourself up for success by keeping it as simple as possible so that the easy is also the healthier choice.