Protein - Are You Getting Enough?

Protein - This is one of the most overlooked macro nutrients when it comes to health and weight management.


Many people track their calories and levels of sugar/fat/carb intake but protein should be the first on the list to track.



What is the role of protein in the human body?


It's the building block of our bodies and helps to build and repair bones, muscles, cartilage, nails and hair to name but a few areas of the body.


Red blood cells need proteins to help carry nutrients around the body.


About half of the dietary protein that you consume each day goes into making enzymes, which aids in digesting food and making new cells and body chemicals. 


Protein also plays a big role in hormone regulation and metabolism.


The part it plays with metabolism will have a big influence on weight loss...Hopefully this will convince you to start to eat more.



What are the benefits of consuming the correct levels of protein?

Curbs your appetite and will fill you up for longer keeping you satiated

Reduces cravings, especially late night cravings

Boosts metabolism

Helps you to recover from exercise

Reduces muscle loss

Builds lean muscle

Lowers blood pressure

Helps maintain weight loss



What are the best sources of protein?


The best sources of protein come from animal products - red meat in particular but also eggs, chicken, pork, fish and organs like liver and kidney.


You can also eat nuts like pecans, almonds and walnuts and dairy (raw dairy is better) too.

If you're a vegetarian then look to add tofu and legumes.



So how much do I need?


This is simple - work out your weight in lbs and you need to eat at least 1gram of protein per lb of bodyweight.


For example


If you weigh 13st 8lbs which is 189lbs 


Therefore each day you will need to eat at least 189grams of protein. This is your focus and the rest of your calories will be a mix of fat and carbohydrates.


Simply have a quick look at the food label which will tell you the amount of protein per 100g or per serving size. Calculate the amount you've eaten and record over the day.


Or... use an app like MyFitnessPal for a few weeks to get an idea of the macronutrients you are eating. This works very well.


I urge you to keep a track for a week and see what number you are reaching, if you need to up it please do and see how your body reacts.


If you are eating healthy food and exercising then I'm sure that you will start to notice a change in your body shape. Plus all of the benefits that I have mentioned above.




The Team at Club One Hundred