How to burn more calories and stay fuller for longer with protein

If you neglect to eat enough protein you are missing out on the biggest contributing factor to your weight loss success.  Also, if you are heading toward middle age, it is vitally important that you eat enough protein to maintain the muscle you already have.

 

 

Why Do I Need To Eat Protein?

3 Reasons Protein Is King:

  1. Keeps you fuller for longer – protein takes longer to break down than other macronutrients like carbs or fat.
  2. Proteins are building blocks – tissues throughout the body, muscle tissue especially, are built of amino acids.  Protein provides amino acids to help you rebuild and maintain tissue.
  3. Metabolic boost – digesting protein takes more energy to break down compared to carbs or fat, in turn this can ramp up your metabolism.

 

 

How Much Protein Do I Need?

If your goal is weight loss performance experts suggest a general range can be from .7 grams to 1 gram per pound of body weight.

To figure your daily protein intake a general formula is:
Body weight X .7-1 gram of protein = Daily protein intake

 

 

 

 

When Do I Eat Protein?

Most meal plans are divided up into three meals, two snacks and if working out, a protein shake before, during or after training.

How to divide protein throughout the day:

  • First, fill in your meals with an amount you think you can comfortably consume.  It’s ok to start small and then work up to your desired amount over time. Most meals do not need to be above 40 grams.
  • Then for snacks, take the left over protein that you didn’t use during your main meals and divy it up into smaller chunks.  Use snacks to fill in areas of your day right before a time period when you might get hungry or feel sluggish.
  • Lastly, you can use protein shakes around workouts.  Your shakes don’t need to be above 20 grams. 

 

 

 

 

 

What Type of Protein Should I Eat?

Taste buds vary so you will have to experiment with what tastes best.

Sources of protein include:

  • Protein shakes
  • Greek yogurt 
  • Meat nuggets 
  • Protein bars
  • Low fat milk
  • Beef, Chicken, Turkey, Fish
  • String cheese
  • Jerky
  • Hard boiled eggs
  • Mozzarella cheese
  • Sliced lunch meat
  • Fish sticks
  • Cottage cheese
  • Canned/Pouch tuna or chicken

 

 

 

 

 

Protein Simplified

To build or maintain muscle, rev up your metabolism, and keep you fuller for longer you need to know 3 simple things regarding protein:

  1. How much
  2. When to eat it
  3. Solid sources

 

 

How do you get protein throughout the day?

Share your tips with others below!