Protein - Are you Getting Enough?

Getting enough protein in your diet is very important for building strong muscles and bones, as well as for maintaining a healthy immune system. Protein is made up of amino acids that the body uses to repair cells, and it's an essential part of a healthy diet. While extremely high protein diets can be unhealthy leading to heart disease, stroke and kidney stones, too little protein is also problematic leading to low energy, over eating and a loss of lean body mass. Bottom line, if you don't eat enough you won't get the results you want from your workouts.

How Much Protein do I Need?

This depends on your age, sex, health and activity level. If you're active and into consistent strength training, you definitely need more than the average person. Experts recommend anywhere from 0.8 to 1.8 grams of high quality protein per kg of body weight depending on your activity level.

Calculating Your Protein Needs:

First determine your weight in kilograms (kg). To do this divide your weight in pounds by 2.2. So if you're 150 pounds (divided by 2.2) you'd weigh 68 kilograms. Then multiply your weight by the number of grams you require per kg. Here's a guideline:

0.8 to 1.o grams per kg (for the average Canadian)

1.2 to 1.4 grams per kg if you participate in endurance type sports

1.6 to 1.8 grams per kg if you participate in a strength sport (like strength training)

So an average Canadian weighing 150 pounds or 68 kgs would require approximately 68 grams of protein daily.

Good Protein Sources:

Here are a few protein rich foods to ensure you're getting what your body needs-

Grilled Chicken Breast (100g): 32 grams

Baked Salmon (100g): 22 grams

Whey Protein Shake (perfect for a post-workout snack): 20-30 grams

Large Egg: 6 grams

1/2 Cup Cottage Cheese: 15 grams

1 Cup of Milk: 8 grams

2 Tablespoons of Peanut Butter: 8 grams

1/4 Cup Edamame Beans: 13 grams

Not only is it important to eat the right amount of protein, it's also recommended to pair your protein with healthy carbohydrates and fats (especially important right after your workout). This will control blood sugar spikes enhancing your fat loss results. One of my faves is to pair an apple with a tablespoon of organic peanut butter or to have a low fat yogurt with a 1/2 cup of berries.

Most importantly, make sure you talk to your doctor or a registered dietitian to ensure you're selecting the right foods for your specific dietary needs.

Quinoa - A Super Food Worth Checking Out!

Quinoa is a great addition to your grocery list. Although many people mistake it for a grain, it's actually the seed of a leafy plant that's related to the spinach family. Organic and grown in the Andes Mountains of Ecuador. Its small, round texture almost reminds you of rice.

Quinoa is gluten free, very high in protein and includes all nine essential amino acids. One cup cooked has about 9 grams of protein and only 250 calories. Lots of protein and fewer calories. No wonder it's growing in popularity!

It's also an excellent source of potassium, magnesium, iron, copper, phosphorous, omega 3 fatty acids, riboflavin (vitamin B2) and even manganese. Also a great choice for diabetics or those watching their weight, as it has a low gylcemic index and will make you feel full for longer.

Studies have also shown Quinoa is great for those that suffer from migraines, heart disease, high blood pressure and even gallstones. People have even used it for treating motion sickness, appendicitis and applied to mend broken bones.

There are lots of ways to add Quinoa into your diet. Use it to replace rice, barley or pasta at lunch or dinner. Or you can add it to your yogurt or fruit in the morning. It is also a great addition to soups or salads. Check out this interesting recipe for Curried Quinoa.

Pick up a bag at your local grocer or even Costco (approximately $8 for a 3lb bag) and let me know what you think!