Fit Tip Friday. . . protein

I’m so happy it’s Friday!  It’s been a long week, and while we have a crazy weekend ahead of us I’m always glad to decompress a little on a Friday afternoon.  Today, the Fit Tip Friday is back, and it’s actually a real tip!  Recently, I’ve really been working on cleaning up my diet and incorporating more protein into my day and I’m here to say it has made such a difference . . . in a good way.  I don’t have the “crash and burn” feeling, the hungry jitters from suddenly becoming starved; I have good steady energy throughout the day and it’s so much easier than it sounds! 

The reason protein is so important is that it is our muscle fuel.  It is the growth, repair and maintenance of our body.  However, there are so  many sources and ideas out there about what kinds of proteins and how much we should or should not eat, it may be overwhelming to try to actually eat the way we should.

This is a simple tutorial:

The amount of protein you should eat depends on your age, weight and activity.  The Recommended Daily Allowance calls for .4 g per lb per day for a person who isn’t active.  If you are reading this, chances are you are fairly active, so this amount would fall short for you.  If you work out regularly and are trying to lose weight you should consume more.  

If you are active and wanting to maintain your weight it is recommended you consume .5 – .7 grams per lb per day and if you are trying to lose weight that number should be increased to .7 – .8 g per lb per day.  
For example if a person weighs 130 lbs, is active, and wants to maintain her weight she should aim for 65 – 91 frams of protein a day.

So, what exactly does that mean?  What does that look like in a day?  Here are some examples of proteins, listed from highest quality (least processed) to lowest quality (most processed)
Beef
Chicken
Egg Whites
Eggs, whole
Fish Pork
Soy beans
Turkey breast
Canned meat
Garden burgers
Prepackaged meats
Protein powder
Deli meats
Soy products, packaged
Dairy (cheese, cottage cheese, milk, yogart)
Protein Bars

• 4 oz chicken breast has 24 grams (110 calories)

• 3 oz salmon has 17 grams (120 calories)

• 2 eggs have 12 grams (160 calories)

• 1 oz peanuts have 7 grams (160 calories)

• 1 cup of black beans have 15 grams (227 calories)

Another good tip that has taken some getting used to, but I have found it helps, is to have a protein pretty soon after waking up and definitely within 2 HOURS OF WAKING. If fact,  Dr. Oz recommends eating 30 gr. when waking up.  If I cannot stomach a real meal early in the  morning I might have half of a protein drink/smoothie or half of a protein bar and save a real meal for later in the morning.

Here are some of the protein packed meals I’ve had this week: