Powering Your Body: Protein
Powering Your Body: The Essential Role of Protein in Nutrition
Protein is key for weight management, especially with GLP-1 medications. It supports muscle repair, boosts metabolism via the thermic effect of food (TEF), and promotes fullness to help control appetite.
How Much Protein?
Aim for ~0.75g per kg of body weight daily. For example, a 90kg (198lb) person needs 65-85g of protein.
Good Protein Sources
- Lean Meats: Turkey, chicken, pork tenderloin.
- Dairy & Fish: Eggs, seafood, cottage cheese, Greek yogurt.
- Plant-Based: Chickpeas, black beans, edamame, tofu, seitan, protein powders.
The Macronutrient Trifecta
- Protein: Supports muscle, hormones, metabolism, and satiety. Portion: Palm-sized (3-4 oz meat).
- Carbohydrates: Fuels energy, brain, and activity. Portion: Fist-sized (½-1 cup cooked rice/pasta).
- Healthy Fats: Aids brain, hormones, and vitamin absorption. Portion: 1-2 tbsp (olive oil, avocado).
Takeaway
Balance protein, carbs, and fats with micronutrients for optimal health. Every step toward balanced nutrition fuels a stronger you!
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