Fueling FHIT Series: The Power of Protein

Protein – what is it exactly? Welcome to Protein 101 where I’ll give you the fast, hard facts about the most powerful nutrient on your plate. 

Protein is often called the building block of food for a reason, and it is suggested that protein be the foundation of every balanced meal. Protein earns the nickname of “building block” thanks to the amino acids that make up protein. Amino acids are tiny but mighty molecules that your body relies on to support essential functions. There are 20 different amino acids in total, and your body can produce some of them on its own, but 9 are considered essential, meaning they must come from your diet. When we talk about protein, we can split them into two categories based on their amino acid content: Complete and Incomplete. 

• Complete Proteins contain all 9 essential amino acids that the body needs and can’t produce on its own. These include mostly animal proteins and a few plant proteins.
  • Think meat, poultry, fish, eggs, dairy, soy, quinoa, and buckwheat
• Incomplete proteins lack at least 1 of the 9 essential amino acids.
  • Think plant based foods like nuts, seeds, beans, and grains

So, why does protein hold so much power? Because it plays a part in every vital bodily function. It fuels every cell and allows hormones, enzymes, and neurotransmitters to thrive. It aids muscle growth and prevents muscle loss, maintains healthy skin, nails, and hair, and boosts metabolism, just to name a few. And without adequate intake these functions will suffer. The information on protein intake varies based on age, sex, activity, and stage of life. The basic recommendation is .8g per kg of body weight, and for active people (hello, FHIXers!) 1-1.2g per kg of body weight. 

Now that you know just how powerful this nutrient is, how can you practice Proper Protein Etiquette, aka how can you make sure you’re packing your plate and setting yourself up for success? 

• Start your day with a protein to set the tone. Eating carbs alone will spike blood sugar levels and lead to increased food and carb cravings throughout the day. If you like avocado toast, add a scrambled egg or two to avoid that spike and get on track to reach protein goals.
• Choose the leanest cuts of meats so you can increase portion sizes without adding additional fat. You may feel more satisfied with 5-6oz vs. the traditional palm size portion.
• Pair your protein with high fiber food or produce to increase satiety. The addition of high fiber foods like leafy greens, berries, and whole grains like quinoa will keep you fuller longer. 
• Snacks should be both planned and purposeful – and maybe even transportable if you’ve got a busy day. Try some of these ready-made products: 

1. Chomps Turkey Jerky (12g)
2. Individual snack packs of nuts (7g)
3. 1oz piece of low-fat cheese or cheese stick (6-7g)
4. Too Good Low Fat and Lower Sugar Yogurts (13g)
5. 2-3oz portion of chicken, tuna, or egg salad on high fiber crackers (14-21g)
6. RX Bar (12 grams) 

• Sprinkle protein powders in foods like yogurt, puddings, batters, and mixes. Get creative with recipes, like this low carb, high protein French toast.
• Proffee (protein-coffee) is a great 2-in-1 beverage. I love this as a quick pick-me-up after a morning FHIX. It’s the perfect way to support muscle recovery and get the buzz you need after the best sweat session.
• Sip on a cup of bone broth. Bone both can provide as much as 10g of protein and some sodium to replenish electrolytes lost during activity and excessive sweating as summer heats up. 
• Double your intake by adding a second protein selection to a high protein option, like egg bites. The secret sauce in Starbucks egg bites is cottage cheese and Greek yogurt (use low fat products and cheeses, and sub in the veggies of your choice). 
• Top off salads, pasta, or rice bowls with these options that are packed with protein, fiber, flavor, and crunch:

1. 1/2 cup lentils (9g)
2. 1/2 cup black beans (8g)
3. 1oz chia seeds (5g)
4. 1oz slivered almonds (6g)
5. 1/2 cup edamame (8.5g)

Stay tuned for more information and tips about how to meet your personal nutritional needs, and in the meantime remember to gas up your tank with plenty of protein!

Inspired to keep moving? Book your next FHIX here.