Are you eating enough protein?

Protein is a very important macronutrient that we need to consume on a regular basis not only for sustainable energy but also for overall health and wellness.

Besides...

• Protein helps to boost metabolism.?
• Helps us feel fuller (reduces appetite).
• Helps burn fat and preserve lean muscle.
• Promotes muscle repair and growth, and more

Depending on your goals, you should be eating about 0.7 - 1.0 grams of protein per pound of body weight on a daily basis (this can be a little challenging to do, especially if you are not used to it or if your diet consists mostly of carbohydrates and fats)

Here are 5 simple things that you can do to help you incorporate more protein to your meals

1.- Plan for it. Cook your favorite protein(s) in advance.? This can be a recipe or your “go-to” food. For instance, every Sunday evening I grill chicken and? boil eggs(or buy them from Costco).? That way, I can have them available to eat during the next week (I just pull them out from the fridge and mix them with green, veggies, potatoes, etc to make my meals.

2.- Make a high-protein version of your favorite meals. If you like eating eggs for breakfast, try incorporating egg whites to your favorite scrambled eggs or omelet recipe. Like pancakes?..make protein pancakes instead, etc

3.- Be creative when snacking. Sometimes when snacking we tend to do nuts, bars, crackers, chips ..etc. How about chicken strips instead? Maybe deli meat? beef/turkey jerky? etc.?

4.- Incorporate protein powders. While whole food protein sources are preferable, protein powders can be convenient, especially on busy days. You can add them to yogurt, oats, smoothies, etc. Do your research, find a good brand and get your favorite flavor.?

5.- Swap it up. If your goal is weight loss, try making low calorie higher-protein swaps, Here are some options:

• Add egg whites to your favorite egg recipe.
• Use fat-free greek yogurt instead of sour cream in your favorite salad or soup.
• Love pork? Use pork tenderloin instead of fattier and high-calories cuts
• Use powdered peanut butter instead of regular.

In strength and health,

Hugo

PS: Ready to get rid of the extra weight, build muscle and get kettlebell strong? click here to learn more about The Cohort, my new 12 week nutrition and kettlebell program, or send me a direct message.