Protein? But I want Carbs.

When I moved to Strathroy, I joined a running group. I wanted to learn how to run, as I was never very good at it. In high school, anything beyond the 100-metre dash would result in me seeing stars and severe cramps (often the case when you join a fitness club, you want to jump in with two feet). I started learning about how to adapt my eating habits to accommodate my new hobby. And apparently, the game changer was protein.

Coming from a Portuguese family, peanut butter was never a big thing for us. But as a grown woman, I decided it was the easiest way to increase my protein consumption. What followed was a whole lotta of peanut butter and banana sandwiches. Yet, nothing changed. I wasn’t meeting my target goals, and my weight never really changed until I started into longer distance running.

Our bodies need proteins to produce important molecules in our body – like enzymes, hormones, and antibodies. Without an adequate protein intake, our bodies don’t function well. Protein helps replace worn out cells, transports various substances throughout the body, and aids in growth and repair too.

What? Growth and repair? Yeah. Many people think they are growing muscles when they lift weights, but they are actually tearing them apart. Muscles grow when we eat protein, then get some sleep (that’s when the growth hormone is released). You aiming for that toned look? Get some protein in order to help your muscles repair themselves after a work-out.

Protein is essential to feeling full, and keeping your immune system strong, all the while ensuring that you lose weight and keep it off. Most of us need a little of it to survive, and a lot of it to thrive. When we include protein in our meals, we feel fuller, which often means less snacking, and even less desire for that piece of cake. Many studies point to the power of protein to lower blood pressure, improve glucose regulation and improve blood cholesterol. Consider including some more chicken, red meat, eggs or seafood in your days. If none of those float your boat, try Greek yogurt, cottage cheese, beans, lentils, tofu, tempeh…the sky’s the limit!

Protein also plays a big part in keeping you young. As we get older, our bodies need more protein because as we age, our bodies lose lean muscle and bone mass. This has a huge impact not only on how long you live, but also on how functional and healthy you are in your golden years. As you get older, consider increasing your protein consumption to help you keep up with your kids, and your kid’s kids.

When you’re in a significant energy deficit (eating less than you burn), your body tries to throw out everything — fat, muscle, hormones, etc. — all the stuff you need. It doesn’t tend to throw out just fat and keep muscle, unless you eat lots of protein.

How much protein do you need? It depends on your goals, how many calories you eat (and how many of those are made up of protein), how active you are, and of course, how accessible available protein it to you.

What about that peanut butter we mentioned earlier? Peanut butter and all its cute cousins, including nuts, have a lot calories coming from fat, and not necessarily that much protein. Here it’s all about the serving size. A spoonful of peanut butter won’t kill you- 3 might tip you in the wrong direction in terms of weight loss. Especially if you eat it three times a day.

When we think protein, we tend to think about beans and lentils, which are also super good for you. They are a way to eat clean and be healthy, but be careful not to overdo it on portion size. That black-bean stew may be delicious, but it is packed with carbohydrates, and might leave you wondering why the scale never moves.

Notice there has been no mention of protein bars or shakes. We didn’t talk about counting calories, cutting out food groups or depriving ourselves either. It’s the small changes that we make every day that will get us one step closer to ensuring we’re getting enough protein in our diets.

One little habit has a snowball effect- not only on hunger and cravings, but on your metabolism. By eating a bit less because you are satiated from eating all that protein, you will be helping your metabolism work better. Talk about efficiency. One small change that hits the mark on so many levels. It’s better bang for your buck, especially when you don’t feel like running.