Prioritizing Protein (and Sneaky Ways to Get it in!)

Nutrition has most recently been a hot topic for our members, especially the last few MVMT member 1:1 meetings we’ve had. And with good reason! In a quest for a healthy and balanced lifestyle, nutrition comes up all the time. It is undoubtedly one of the most important pieces of feeling your best, along with movement and rest.

The problem with nutrition is how complicated it can seem to be. There is so much information that seems to contradict and its hard to know what to prioritize and what’s not as important.

While we’re not nutritionists, and wouldn’t prescribe a specific nutrition ratios or plans, we do have plenty to say when it comes to supporting your bodies basic needs. We like to break things down and make them as uncomplicated as possible, especially at first.

And the one big thing we recommend our members start to become more aware of is: PROTEIN.

Protein, often hailed as the building block of life, plays a crucial role in maintaining overall health and well-being. In this blog, we'll explore why protein is essential for women, discuss easy ways to incorporate more protein into your diet, and share ideal protein goals you as a woman.

Why Protein is Vital for Women:

Protein is not just for bodybuilders; it's an essential nutrient for everyone, and women are no exception. The benefits of sufficient protein intake are extensive, from supporting muscle development and repair to maintaining hormonal balance and aiding in weight management.

1. Muscle Health:

   • Maybe your goal isn’t to become a bodybuilder, but eating adqueate protein leads to lean muscle mass which is essential for overall health.

   • Protein helps repair and build muscles, ensuring strength and agility.

   • Resistance training combined with an adequate protein intake is particularly beneficial for maintaining bone density, which is crucial for women, especially as they age.

2. Hormonal Balance:

   • Protein helps balance hormones. Hormones play a pivotal role in women's health, affecting mood, energy levels, and metabolism.

   • Protein aids in the synthesis of hormones, helping to balance estrogen and progesterone levels.

3. Weight Management:

   • Protein-rich foods are known for their satiating effect, keeping you fuller for longer.

   • Including protein in meals helps control cravings and supports weight loss or maintenance efforts.

4. Hair, Skin, and Nails:

   • Protein is the cornerstone of tissues like hair, skin, and nails, contributing to their strength and resilience.

So what should your goal be with protein?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. So, for a 150lb (68kg) woman, that would mean she needs a minimum of 54 grams of protein per day. This number is the MINIMUM needed to maintain body function and avoid deficiencies.

If you actually want to thrive, we suggest aiming for more like .75-1 gram of protein per POUND of body weight. So a 150lb woman would benefit MUCH more and feel much better by getting at least 112.5 gram of protein per day. If you have fitness goals, aim closer towards the 1 gram/lb.

Incorporating More Protein into Your Diet:

Going from 54 grams of protein per day to 112 grams per day (as a 150lb woman) can seem really daunting. We encourage small steps and adding in a few “sneaky” ways to get extra protein in the meals you already eat.

1. Aim for 25-30 of protein per meal

2. Eat your protein first, then your fats, and then carbs/fruits

3. Get “sneaky” and creative:

   • Add nuts or seeds to your oatmeal or cereal for an extra protein boost.

   • Opt for protein-rich snacks like hummus with veggies, Greek yogurt with berries, or a handful of almonds.

   • Cottage cheese is a great add in for smoothies or in scrambled eggs! It adds a huge protein boost and not extra flavor.

   • Pack a cooler for on-the-go snacks: string cheese, yogurt, boiled eggs, ham roll ups, chicken chunks, tuna, cheese and sausage, clean ingredients or homemade protein bars or balls

   • Protein shakes are great - you can add in all sorts of things that will boost your protein and micronutrients as well (we love the Equip and Just Ingredients brands of protein powders)

Start there and see how you feel!

Remember, prioritizing protein in your diet is a simple yet powerful way to enhance your overall health, especially as a woman.

From supporting muscle strength and hormonal balance to aiding in weight management, the benefits of sufficient protein intake are abundant!

By incorporating protein-rich foods into your meals and getting creative with your snacks, you can easily meet your ideal protein goals and embark on a journey to a healthier, more empowered you.

Interested in working with us? We’d love to hear from you. Shoot us an email at hello@fitmomsonthemove.com or check out our programs and MVMT Studio for more information.

Certified Personal Trainers, Pregnancy and Postpartum Corrective Exercise Specialists