Everyone has heard about whey protein these days. Is this a trend, will you get big muscles from eating whey protein, or is it in fact a great supplement to our daily needs? First we must understand how much protein each person requires per day. To simply maintain your current body weight, each person requires 0.8 - 1.0 grams per kilogram (kg) of body weight each day. To find your weight in kg, divide your weight in pounds by 2.2. Therefore, if someone weighs 150 lbs: 150 lb/2.2 = 68.2 kg. Then you multiply this number by 0.8 and 1.0 (that one is easy!) to get: 54.6 - 68.2 grams of protein per day.
Ok that's nice and all but what does that LOOK like in FOOD?! Here are a food common protein sources you may be eating already:
3 oz chicken breast: 22 grams
3 oz white fish: 21 grams
1 serving (about 26 almonds): 6-7 grams
8 oz Greek Yogurt: 14 grams
1 egg: 6-7 grams
100% Whey Protein: 26 grams
A 'Whole' or 'Complete' protein is one that contains all of the essential amino acids. Proteins from animal sources are complete proteins: eggs, meat, dairy. When you look at plant based sources, these are not always complete. That's why you may have heard of combining brown rice with black beans because together, they do make a complete protein. Each has some of those essential amino acids. Try quinoa for a complete plant protein! Whey protein is a good source especially if you are in a rush and need something fast to help fill you up.
If you are looking for a breakfast that is quick and will keep you fuller throughout the morning, try whey protein. It's a great idea to have a protein with each meal and snack. This will help you ensure you are consuming adequate amounts each day.
Try this super fast smoothie recipe using Vanilla Whey Protein:
1 scoop protein powder
1/2 cup unsweetened almond milk
4-5 ice cubes or crushed ice
Frozen berries (I like mixed: blueberries, strawberries, raspberries)
If you have an immersion blender, put all of your ingredients into the measuring cup and blend away!
To make it a little richer, add bananas. I like to wait until the bananas are really ripe, cut them into chunks and freeze just for smoothies.
If you have any food sensitivities, you might like this Pure Whey Protein. I recommend several of these to my LEAP patients!