Protein Fuel Your Body Eat 30 grams

Fuel Your Body with Protein

+ how to eat enough

Protein is an essential nutrient that plays a vital role in many bodily functions, including the synthesis of cells, DNA, organs, and neurotransmitters. It is also important for muscle growth and maintenance, and can help to regulate appetite and support weight loss. To get the most benefits from protein, it is important to aim for at least 30 grams of protein per meal. In this article, we will explore the reasons why protein is so important and provide tips on how to incorporate more protein into your diet.

Protein in Appetite Regulation and Weight Management

Provide has a 'satiating' (fullness) on your appetite.. which means you're less likely to overeat. The hormones GLP-1, PYY, and ghrelin play important roles in the satiating effects of protein. In response to protein intake, levels of GLP-1 and PYY increase, while ghrelin decreases. GLP-1 and PYY are considered anorexigenic, meaning they reduce appetite and decrease the desire to eat. Ghrelin, on the other hand, is orexigenic, meaning it increases appetite and promotes weight gain.

High protein foods

There are many foods that are high in protein, including animal proteins such as meat, poultry, fish, and dairy products, as well as plant-based proteins like beans, nuts, and tofu - but most plant foods also contain carbohydrates, whereas most animal foods do not.

Here are some examples of high-protein foods:

Chicken breast (31 grams of protein per 100 grams)
Salmon (22 grams of protein per 100 grams)
Greek yogurt (10 grams of protein per 100 grams)
Tofu (9 grams of protein per 100 grams)
Peanuts (25 grams of protein per 100 grams)

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Moderate protein foods

Moderate-protein foods contain between 5 and 10 grams of protein per serving, and can be a good option to round out a meal. Some examples of moderate-protein foods include:

Eggs (6 grams of protein per large egg)
Cottage cheese (11 grams of protein per cup)
Almond flour (6 grams of protein per cup)
Avocado (4 grams of protein per cup)

Low protein foods

Low-protein foods contain less than 5 grams of protein per serving, and should not be relied upon as the primary source of protein in a meal. Some examples of low-protein foods include:

Carrots (1 gram of protein per cup)
Salad greens (1 gram of protein per cup)
Cauliflower rice (2 grams of protein per cup)
Spiralized zucchini (1 gram of protein per cup)

By including a variety of high-protein, moderate-protein, and low-protein foods in your meals, you can ensure that you are getting adequate protein to support your health and fitness goals. Just remember to aim for at least 30 grams of protein per meal to get the most benefits!

Read more about protein here:

protein - low & high carb options

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