Whether you exercise regularly or not, protein is an important part of a healthy diet. Protein builds and repairs muscle and bone, maintains hormone levels, and is a great energy source. Despite its benefits, most Australians don’t get the required amount of protein they need.
A high intake of protein first thing in the morning can alleviate your hunger hormone and increase your metabolic rate. Doing so will also maintain your blood sugar levels whilst preventing insulin from rising.
The recommended average daily servings are:
56 - 91g per day for males
46 - 75g per day for females.
An egg for example contains 6 grams of protein. Try to incorporate a little bit of protein into each meal. It can be found in foods like lean meats, poultry, tofu, nuts, seeds and dairy.
Tips for our gym buddies: After exercising it is recommended to consume a serving of protein within half an hour. This will maintain your body’s protein levels. If you cannot squeeze in a meal, try adding protein powder to your water, coffee, or smoothie.
Try quick recipes...
Protein Smoothie: 1 to 2 tablespoons of preferred protein powder (or add ¾ cup of Greek yogurt or tablespoon of peanut butter), ¼ cup of preferred milk, 1 cup of fruit, a sprinkle of spinach or kale, and ice.
Protein Oats: ½ cup of oats, 1 cup of water or milk, 1 tablespoon of protein powder. Additional toppings: fruit, cinnamon, coconut, nuts/seeds or a touch of granola.
Protein Cookies: 2 over ripe bananas, 2 scoops of whey protein powder, 1 cup of oats, 2 tablespoons of peanut butter. Optional ingredients: Chocolate chips, sesame seeds and/or dried fruit.