Nutrition

Protein

May 31, 2022

Proteins play a vital role in our bodies and are the best sources to include in your diet. Proteins are essential for the growth and repair of muscles, hair, nails, and bones. 

While proteins aid muscle growth, it also increases your metabolism because your body burns a lot of energy to digest and absorb. Protein can be very satiating (meaning that you feel full longer) which can help with fat loss or your overall body composition. 

Understanding the importance of protein in our diet here are different types of protein you should include in your diet.

  • Lean meats such as chicken, turkey, ground beef, steak, and bison
  • Salmon, tuna, cod, and other seafood
  • Greek yogurt 
  • Cottage cheese 

Some excellent Plant-based or vegan protein sources include:

  • Beans such as soy, edamame, and kidney
  • Chickpeas and green peas
  • Lentils
  • Tofu and tempeh 

It’s important to be mindful that certain foods contain significant amounts of more than one type of macronutrient. For example, beans, lentils, and chickpeas are high in both protein and carbohydrates, and eggs and specific cuts of red meat are high in both protein and fats. 

Some find it challenging to meet their protein needs with whole foods, if this may be the case for you try protein supplements such as whey protein and plant-based protein powders like pea and soy. 

1 scoop of whey protein powder has roughly the same amount of protein powder as 3 ounces of cooked chicken breast or steak. Having a protein shake or a smoothie is a convenient way to get a boost of protein. 

Servings will vary by individual based on your caloric needs, but a general guideline. 

Book a call with our Wellness Coordinator to learn more