4 Ways to Make Protein Work Better for You

It’s in every magazine, blog post, and pod cast.  Our doctors tell us too. 

Get more protein.

More protein is beneficial for weight management, blood sugar control, cardiovascular health, immune health and more.  Protein is really good for us, but it’s not magic.

Protein is a health tool that can have magical results, when you know a few key guidelines.

If you’ve tried adding protein to your diet without any noticeable results, you might ask yourself, “what am I doing wrong?” or “am I using the right stuff?”

Good questions.  Higher protein can be a health game changer, but here’s what you need to focus on to get the results you want:

1. Prioritize protein and dial back side dishes and snacks.  Protein should be the most important nutrient at breakfast, lunch and dinner.  Eat the protein part of your meal first, then have a small portion of complex carb/vegetable and healthy fat for balance. Example: ½ Chicken Breast, ½ cup quinoa and brussels sprouts with olive oil and garlic seasoning.

• Choose high quality protein with a complete amino acid profile.  High quality means lean, low calorie and complete.  Be aware that collagen and other plant-based proteins are not complete.  They have less of the powerful building blocks (amino acids) that you need to protect muscle and build tissue.  Whey protein isolate has a complete amino acid profile and is high in leucine which is important for stimulating muscle protein synthesis.

• Be consistent. Spread protein evenly throughout the day.  Scientific studies say that you need 30 grams of protein, 3 times each day to preserve and protect muscle as we age.  Getting 30 grams of protein throughout the day has a more significant impact than if you had one big protein meal at lunch or dinner.

• Combine protein intake with exercise, specifically light strength training. When you exercise your muscles, and feed them high quality protein after exercise, you give your body the best chance to build muscle.  More muscle can have a big impact on insulin levels, metabolism, and weight.