Prioritizing Protein: Eating for Optimal Health, Strength and Fat Loss
​QUICK TIPS
​* Plan meals and snacks: Include protein-rich foods in your meal planning to ensure you're meeting your daily goals. (See below for healthy sources of protein.)
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* Combine proteins: Incorporate a variety of protein sources to ensure you're getting a range of essential amino acids and nutrients.
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* Monitor portion sizes: Be mindful of serving sizes to avoid over or underestimating your protein intake. A kitchen scale is a helpful tool for this.
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* Spread it out: Aim to consume protein-rich foods every 3 to 4 hours to maintain a steady supply of amino acids, which are essential for muscle repair and growth. (See below for protein amounts and timing.)
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* Stay hydrated: Proper hydration is important for digestion and utilization of protein.
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* Boost muscle recovery: Add a protein shake or a high-protein snack right after your workout.
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* Regenerate overnight: Consider a casein-rich snack like Greek yogurt before sleep. Casein protein is slow-digesting, providing your muscles with a consistent supply of amino acids throughout the night.
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THE IMPORTANCE OF PROTEIN
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Consuming protein helps your body function optimally, supports your fitness goals, and contributes to long-term health and well-being. Incorporating healthy protein sources into your diet promotes the following:
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Muscle Maintenance and Growth: Protein provides the building blocks (amino acids) necessary for muscle repair, maintenance, and growth. This is essential for maintaining muscle mass as we age and for supporting muscle recovery after exercise. Check out Strength Training: The Key to Longevity, Vitality, and
Quality of Life for more info.
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Satiety and Weight Management: Protein is the most satiating macronutrient, meaning it helps you feel full and satisfied after meals. Including adequate protein in your diet can help curb cravings and reduce overall calorie intake, which can support weight management and fat loss.
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Metabolism and Energy Expenditure: The thermic effect of food (TEF) is higher for protein compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolizing protein. This can contribute to a slight increase in overall energy expenditure.
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Bone Health: Protein is involved in the maintenance of bone health and density. A diet rich in protein can help prevent bone loss and reduce the risk of osteoporosis, especially when combined with adequate calcium and vitamin D intake.
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Immune Function: Proteins are essential for the proper functioning of the immune system. They are needed to produce antibodies and other immune molecules that help defend against infections and diseases.
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Hormone and Enzyme Production: Many hormones and enzymes in the body are made from proteins or require proteins to function properly. This includes hormones that regulate metabolism, growth, mood, and various physiological processes.
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Healthy Hair, Skin, and Nails: Protein plays a role in the formation and maintenance of healthy skin, hair, and nails. It contributes to the structure of collagen and keratin, which are important for skin elasticity and strength.
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Brain Health: Certain amino acids from protein sources are important for the production of neurotransmitters that regulate mood and cognitive function. Including enough protein in your diet can support optimal brain health and cognitive performance.
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HEALTHY SOURCES OF PROTEIN
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It is important to choose a variety of protein sources to ensure you're getting a complete range of amino acids and other essential nutrients. Below is a brief list of foods that provide a good amount of protein, offer additional important nutrients, and are generally low in fat compared to other protein sources like fatty cuts of meat or full-fat dairy products. Combining proteins with a variety of colorful vegetables, fruits, whole grains, and healthy fats helps create a balanced and nourishing diet that keeps you feeling satisfied and energized throughout the day.
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Chicken Breast (skinless, baked or grilled): 26 grams of protein per 3-ounce serving. Chicken breast is a lean and versatile protein, supporting muscle growth and repair. Grill, bake, or sauté chicken breast for salads, sandwiches, snacks, or as a main dish with vegetables.
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Turkey Breast (skinless, baked or grilled): 26 grams of protein per 3-ounce serving. Turkey breast is low in fat and a good source of vitamins and minerals such as niacin, B6, phosphorus, and selenium, which support energy metabolism, immune function, and overall health. Roast turkey with herbs, slice it for sandwiches, or add it to salads for a lean and flavorful protein option.
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Fish (such as salmon, tuna, or cod): Varies by type, but typically around 20-25 grams of protein per 3-ounce serving. Eating fish provides essential nutrients like omega-3 fatty acids that support heart health and cognitive function. Grill, bake, or poach fish with herbs and lemon for a flavorful and heart-healthy dish.
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Lean Beef (such as sirloin or tenderloin): 23 grams of protein per 3-ounce serving. Lean beef is a valuable source of nutrients like iron, zinc, B vitamins, and selenium, which are essential for energy production, immune function, and overall well-being. Incorporate lean beef by grilling, adding to salads or wraps, using in stir-fries, or including in soups and stews.
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Eggs: 6 grams of protein per large egg. Eggs are a budget-friendly and versatile protein option, rich in essential vitamins and minerals. Make fluffy omelets, boiled eggs for snacks, or use eggs in baking recipes.
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Greek Yogurt (non-fat or low-fat): 15-20 grams of protein per 6-ounce serving. Greek yogurt is a probiotic-rich dairy product, promoting gut health and providing calcium for strong bones. Enjoy Greek yogurt with fresh fruits and a drizzle of honey for a creamy and nutritious breakfast.
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Cottage Cheese (low-fat or non-fat): 14 grams of protein per ½ cup serving. Cottage cheese also provides calcium, B vitamins, and probiotics, which support bone health, energy metabolism, and gut health. Add cottage cheese to salads, smoothies, or enjoy it as a snack with fruits or vegetables.
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Tofu: 10 grams of protein per ½ cup serving (firm tofu). Tofu is a good source of plant-based protein, rich in iron and calcium, and may help lower cholesterol levels. Stir-fry tofu with veggies or marinate and grill it for a tasty main dish.
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Lentils: 9 grams of protein per ½ cup serving (cooked). Lentils are a great plant-based protein source, offering fiber, iron, and essential nutrients for overall well-being. Make flavorful lentil soups, stews, or add them to salads for a protein boost.
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Chickpeas (Garbanzo beans): 7 grams of protein per ½ cup serving (cooked). Chickpeas are versatile legumes, offering a blend of protein and dietary fiber for sustained energy and digestive health. Prepare hearty chickpea salads, hummus, or roasted chickpeas for a satisfying snack.
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Quinoa: 4 grams of protein per ½ cup serving (cooked). Quinoa is a complete protein source, containing all essential amino acids, making it ideal for muscle repair and growth. Use quinoa in salads, bowls, or as a side dish to complement any meal.
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Edamame (soybeans): 8 grams of protein per ½ cup serving (cooked). Edamame is rich in fiber, folate, vitamin K, and antioxidants like isoflavones, which support heart health, bone strength, and may reduce inflammation. You can enjoy edamame by steaming and sprinkling with sea salt as a snack, adding it to salads, stir-fries, or using it as a topping for bowls.
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Almonds: 6 grams of protein per ounce (about 23 almonds). Almonds are a nutrient-dense nut, providing protein, healthy fats, and essential minerals like magnesium. Snack on raw almonds, use almond butter as a spread, or add chopped almonds to salads.
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Pumpkin Seeds (pepitas): 7 grams of protein per ounce. Pumpkin seeds are rich in magnesium, zinc, iron, antioxidants, and healthy fats, which support heart health, immune function, and may help regulate blood sugar levels. Sprinkle seeds on salads, yogurt, oatmeal, or blend them into smoothies for a nutritious boost of flavor and texture.
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Chia Seeds: 4 grams of protein per 2 tablespoons. Chia seeds are high in fiber, omega-3 fatty acids, calcium, and antioxidants, which support digestive health, heart health, and may help stabilize blood sugar levels. You can include chia seeds by soaking them in water or milk to make chia pudding, adding them to smoothies, yogurt, oatmeal, or baking them into homemade breads and muffins.
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PROTEIN POWDER AND SUPPLEMENTS
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Meeting your daily protein needs through whole foods is ideal, but it isn't always practical — especially with busy schedules or increased protein goals. Protein powder can be a helpful tool to bridge the gap when whole food options fall short. While I advocate prioritizing natural protein sources (like those listed above), supplementing with protein powder can support muscle recovery, satiety, and overall nutrition.
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One of the best parts about protein powder is its versatility. It can be blended into smoothies, stirred into oatmeal or yogurt, or even added to coffee for a protein-packed boost. You can also get creative with homemade recipes like protein pancakes, banana bread, cookies, bars, or popsicles. Pre-made protein bars and shakes can be convenient on the go, but it's important to read the labels — many options marketed as "healthy" contain more sugar, calories, or fat than you might expect. If you're unsure how to select the best products or how to incorporate protein powder into your routine, I'm happy to help you navigate the options and find what works best for you.
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PROTEIN AMOUNTS AND TIMING
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Determining how much protein to eat per day and when to eat it depends on several factors including your age, sex, activity level, health goals, and overall diet. Here are some general guidelines to help you determine your protein needs and how to distribute your protein intake throughout the day:
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Calculate your protein requirements: A common recommendation for sedentary adults is about 0.8 grams of protein per kilogram of body weight per day (or about 0.36 grams per pound). If you're physically active or trying to build muscle, you may need more protein. Athletes or those engaging in intense physical activity might aim for 1.2 to 2.2 grams of protein per kilogram of body weight per day.
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Consider your health goals: If you're trying to lose weight, higher protein intake can help you feel full and preserve muscle mass. For building muscle, protein intake towards the higher end of the range may be beneficial.
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Adjust based on lifestyle: Older adults may benefit from slightly higher protein intake to help maintain muscle mass and function. Pregnant or breastfeeding women also have increased protein needs.
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Spread protein intake evenly: Aim to include a source of protein in each meal and snack throughout the day rather than loading up on protein in one large meal.
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Include protein in breakfast: Having protein in the morning can help regulate appetite and energy levels throughout the day. Options like eggs, yogurt, or protein-rich smoothies can be good choices.
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Timing around workouts: Consuming protein within 1-2 hours post-workout can help support muscle recovery and growth. Protein shakes or a meal containing lean protein and carbohydrates are often recommended after exercise.
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Bedtime snack (optional): Some studies suggest that a small protein-rich snack before bed can help with muscle repair and growth overnight. Options like cottage cheese, Greek yogurt, or a protein shake can be good choices.
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Consider personal preferences and lifestyle: The timing of protein intake can vary based on personal preferences, work schedule, and other factors. The key is to ensure you're meeting your daily protein needs consistently.
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*Consulting with a registered dietitian can provide personalized guidance based on your specific needs and goals, especially if you have dietary restrictions or health conditions that may affect your protein requirements.
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​Check out my Fuel Your Health article for diet tracking tools, calorie and macronutrient calculators, educational resources, and recipe databases.