Are you getting enough protein?
Most of us are aware that we need protein for good health, but do you realise how much of an impact it has on our endocrine (hormone) system?
In a nutshell, when we eat protein, our digestive system breaks this food down into amino acids -these are then used as the building blocks for hormones and neurotransmitters in the body.
For example, melatonin (sleep hormone), serotonin (feel-good neurotransmitter) and thyroxine (thyroid hormone) are created with amino acids such as tyrosine, phenylalanine and tryptophan.
In addition to this, our liver uses amino acids to metabolise and then excrete (detox) used hormones, such as oestrogen.
So it makes sense that when we don't consume enough protein, this can affect our energy, mood, sleep and even our menstrual cycle.
Let me share with you some more key points...
Protein can come in animal based sources such as chicken, eggs, beef, pork, lamb, fish and seafood.
Protein can come in plant based sources such as tofu, tempeh, chickpeas, black beans, kidney beans, lentils, hemp seeds, pumpkin seeds, almonds and chia seeds.
It is considered a macronutrient, meaning that we need a fair amount. Daily requirement is 50-70g, depending on weight and physical activity.
Based on this, we should be aiming for 15-20g per main meal to hit our daily requirement.
When you are creating balanced meals, take a look at your plate, do you have a source of protein on there?
Here are some common meal options that I see often when reviewing my clients' food journals that don't cut the mustard...
Toast with spread or avocado
Porridge with milk and fruit
Granola or museli
Salad sandwich
Fruit juice or smoothie
Vegetarian pasta
It doesn't mean that you can't eat these meals, just consider one of these two options...
1. Drink a protein shake around the same time that you consume this meal OR
2. Build out the meal with protein. Add a protein powder to the smoothie or porridge. Ensure you have eggs, tuna, salmon, chicken, tofu etc added to your toast, sandwich, salad or pasta.
Along with hormone supporting benefits, when you have adequate protein you will feel fuller for longer and have more energy. This makes it MUCH easier to avoid snacking and reaching for quick-fix processed food choices.