Up Your Protein Game 💪

blog post

Jan 21

Written By Lisa Mastracchio

Protein is the building block for our muscles. The research is clear, this we know.

But knowledge means very little without implementation.

I might know that my car needs fuel to run… but if I don’t fill up my gas tank, I go nowhere! Simple, right?

And so, with nutrition and the ongoing influx of information we hear, watch and read about means nothing without action.

Back to protein. If you’re a woman over 4o, you likely grew up in the same diet culture as myself.. the low-fat diet phenomenon with Snackwell cookies and diet sodas galore.

Today of course, carbs are to blame for just about everything and so most women I speak to are literally scared to eat a banana or have rice because of the dreaded weight gain that looms in their mind.

But I won’t get into fats and carbs… at least not in this blog.

Instead I will focus on protein. The beloved macronutrient your body NEEDS.

And likely the one you’re not getting enough of.

How much do I need?

That’s always the first question that I get asked. The answer fairly simple, though each person is unique and has different needs. The baseline standard is .7 grams per pound of bodyweight.

So if you weigh 150lbs, aim to get about 105 grams of protein over the course of your day.

I’d argue that most women hover around 60 grams or so, at least from what I’ve seen in clients when they start working with me. But that calculation is a standard to hit… or definitely try to on a consistent basis.

How can I possibly get so much protein in?

Well if you’re looking at about 100 grams per day, divided over the course of say 3-4 meals, we’re talking about 25 grams per meal, which in my POV is really not too tough to achieve. With proper planning, most women should be able to hit that target without feeling overwhelmed.

What foods contain protein?

Think animal meat protein as a go-to ( if you’re not a vegetarian or vegan). For example, a 4oz serving of skinless chicken breast has 35 grams of protein.. with zero carb grams and about 4 grams of fat, all this for under 200 calories. This is an excellent choice for dinner or lunch.

Other options include egg whites, protein powder, Greek yogurt, cottage cheese, fish and seafood.

Yes, legumes like chickpeas and lentils do contain protein but also equal carb grams or in some as well. That being said, you may need to be mindful of the non-meat protein selections you make to meet your target.

Why do I even need to eat protein?

The list is long but for starters, protein has a high thermic effect which simply means, your body actually burns calories by ingesting it, unlike carbs and fats. Likewise, it allows you to feel fuller for longer… it’s known as the satiating macronutrient. Also, it stabilizes blood sugar levels… sugar cravings at 4pm anyone?? Adequate protein intake is a game-changer here.

It also helps to repair and rebuild muscle tissue. This is HUGE when it comes to the over 4o-year old woman who wants to maintain a healthy body composition and feel and look her best. Muscle is expensive tissue and our goal is to preserve it. Period.

Because it allows us to do life… and to do it with energy, stamina and strength! Not sure we need more reason than that ;)

Do you struggle with protein intake?

Are you getting enough?

Here are some tips to help you up your protein game!

Aim to get in about 20+ grams at breakfast to get a solid start. This avoids trying to play catch up later because all you had at breakfast was a coffee and toast.
Add protein powder to Greek yogurt and double up on your dose as a breakfast option or snack.
Select snacks that have protein… cottage cheese, a protein shake, sliced turkey slices, hard-boiled eggs.
Meal prep to stress-less! This one is gold! Fact - protein takes some time to prepare…we need to cook, roast or grill before we can consume. Prepping it in advance saves you time, energy and the default setting of munching on crackers because you failed to prepare your protein in advance :)
Track, track, track… how do you know if you’re getting enough if you don’t track it? Take a couple of weeks and just track your protein. Then you can strategize where and when you fall short so you can make better choices with each meal and snack!