The importance of adequate daily protein
There is often a lot of mixed messaging about protein and how much we need. My goal is to help my clients shift through nutrition and diet information overwhelm, help make the complicated topics less complicated, and help them find a way of eating that works best for their bodies, while including essential nutrients!
So why do we need to prioritize eating protein at every meal? Protein helps us feel satisfied after meals and helps keep our blood sugar in check. If we were to have a salad without any protein, we would feel hungry again an hour or so later. There is also a big difference in eating a higher carb meal like pasta without any protein. If we don’t have protein with that (like shrimp, grass-fed beef, or chicken), then we will have a spike in blood sugar, crash, and feel hungry again not long after. We need to have protein to help us feel balanced and have a more stable release of energy.
It is also important to note that if we don’t produce enough HCL (hydrochloric acid), then we can’t properly break down and absorb protein. We also need enough protein in our diet to help signal the release of HCL. It can be common for people that have not had enough protein in their diet over a long period of time to not make enough HCL. This is where assessing digestive function and gut health is key!
Protein is also important because it builds and repairs tissues, is beneficial for the immune system, hormone function, and enzyme activity. Amino acids make up proteins, and these are important for production of neurotransmitters like dopamine and serotonin, which are mood boosting. We need to get enough protein from our diet, because our body can’t make all of the amino acids on its own (essential vs. non-essential).
How much do we need? 50-85 grams per day depending on your activity level and the amount that you find helps you feel best. This is an estimate to help you experiment and find the amount that works for YOUR body. When building our plate at each meal, we want to emphasize a large amount of veggies with a good amount of protein to balance it out and give you more energy.
Good sources: grass-fed meats, pasture-raised poultry and eggs, wild-caught fish, nuts and seeds, bone broth, and collagen peptides. I suggest researching local farmers near you, going to farmers markets, or ordering from Butcher Box or Force of Nature to prioritize good quality animal protein.