The Power of Protein
Why So Many of Us Aren't Getting Enough Protein
Let's face it: eating enough protein sounds straightforward, but most folks aren't coming close to recommended amounts. Women especially fall short, eating under 50 grams per day, when the general recommendation is to aim for 90 - 100g of protein per day.
Why does this happen? Busy lives play a big role.
We grab quick carbs like toast or oatmeal for breakfast, and skip the eggs (or skip breakfast altogether). Lunch? A sad salad without the chicken or just a few beans. These days, diets trend toward "clean eating" with lots of plants (best of intentions!), but without enough focus on how important protein is. You NEED the amino acids found in protein for your body to function properly.
What’s the fallout?
Your body will feel it. Fatigue? Craving sweets? Snacking all day? Weight loss resistance? Sluggish thyroid?
That's low protein talking. It slows your metabolism, makes you hungrier overall, and even messes with your mood and blood sugar.
The good news?
With a little more focus, we can make improvements. For snacks - swap in a handful of nuts instead of crackers, or add Greek yogurt. Each meal should be centered around a 4-6oz piece of protein. And sorry, Sweetgreen - they just do NOT provide enough protein on their salads.
Let’s talk a little science here… what protein does:
Preservation of Muscle and Structural Integrity: Amino acids form the scaffolding for muscle fibers. With advancing age or routine stressors, muscle loss accelerates—a condition known as sarcopenia. We absolutely need adequate protein intake to counteract muscle loss.
Enhanced Satiety and Metabolic Efficiency: Protein moderates digestion, stabilizes glucose levels, and diminishes cravings, promoting sustained fullness. Research in the American Journal of Clinical Nutrition indicates that elevated protein consumption can elevate resting metabolism by up to 100 calories daily, supporting balanced weight management.
Hormonal and Neurological Balance: Essential for synthesizing hormones such as insulin and thyroid regulators, protein also contributes to neurotransmitters like serotonin and dopamine, fostering clarity and emotional steadiness. Deficiencies may manifest as fatigue, diminished focus, and PMS.
Gastrointestinal and Immune Fortification: Amino acids like glutamine strengthen the intestinal barrier, while others support antibody formation (our immune system!) In my practice, suboptimal protein levels often correlate with compromised immunity and prolonged recovery times.
90 Grams of Protein: Sample Daily Menu
Attaining 90 grams need not involve exhaustive planning or monotonous meals. Distribute intake across three principal meals and one snack—targeting 20–30 grams per occasion—to optimize utilization.
Breakfast: Energizing Foundation (25 Grams)
Greek Yogurt Assembly: One cup of plain, full-fat Greek yogurt (20 grams), augmented with a 1/4 cup of almonds (5 g), 1 Tbl hemp seeds (9 g) and fresh berries.
Lunch: Nourishing Midday Anchor (30 Grams)
Protein-Enriched Wrap: Four ounces of turkey breast wrapped in a cassava flour tortilla with leafy greens, avocado, and hummus, accompanied by cherry tomatoes.
Afternoon Nourishment: Sustaining Interval (12-14 Grams)
Cottage Cheese Accompaniment: Half a cup of cottage cheese (14 grams) paired with carrot sticks or 2 hard-boiled eggs (12 grams).
Dinner: Restorative Close (28 Grams)
Salmon Vegetable Sauté: 4 oz of baked salmon (25 grams) combined with steamed broccoli, half a cup of quinoa (3 grams), and sesame seeds.
In my practice, this shift towards increasing protein is a powerful part of the healing process. We work together to lay a clear roadmap that starts with crucial foundations and builds into supporting detox, digestion and hormonal balance.
*Note: Consult a healthcare professional prior to substantial dietary modifications, especially in the presence of medical conditions.*