Protein – how much is enough?

Protein is essential for life and yet most of us are not consuming enough. We traditionally thought that including a protein with dinner was enough but now we know that protein should be included with each meal and most snacks.

Good protein sources include: meat, chicken, fish, eggs, nuts, seeds, legumes, cheese and yoghurt. You should aim to eat 1g of pure protein per kg of body weight – this is an average of 60-80g for most people. For weight loss purposes it is recommended that you bump up the protein to 80-120g daily.

Most people will find that when they consume protein with each meal and snack: energy levels improve, mental clarity increases, weight loss becomes easier and their skin and hair look amazing!

After exercise, it is important to consume protein within 30-60 minutes to reduce muscle breakdown, promote weight loss, assist healing and boost energy. Sometimes it can be hard to eat enough protein every day and that is where good quality protein powders can come in handy. I love the entire Bare Blends range and use the Organic Vanilla Bean Native WPI powder regularly. It is the cleanest (and tastiest) protein powder I have come across and literally has 4 (super clean) ingredients – compare that to what you are currently using!

I use it in lots of smoothies and have included the recipes for two easy favourites..

Blueberry Shake:
½ cup frozen blueberries
300ml coconut water
2 scoops Bare Blends Vanilla WPI
Blend all ingredients together for a great afternoon snack.

Banana Cacao Shake:
1 x frozen banana (peeled and in chunks before freezing)
1 tsp raw cacao powder (I use the Bare Blends one too!)
2 scoops Bare Blends Vanilla WPI
250ml water or almond milk
1 tablespoon coconut cream or yoghurt
Blend and LOVE!!

Protein is used:

  1. Repair of all cells and tissues
  2. Energy production
  3. Regulating appetite and supporting weight loss
  4. Improving mood and decreasing stress
  5. Growth of new cells including reproductive cells
  6. Making enzymes, hormones and antibodies
  7. Healing and repair of DNA damage

Protein deficiency symptoms:

  • Lack of strength
  • Excessive hunger or sugar cravings
  • Poor immunity
  • Fatigue
  • Irritability, mood changes, depression
  • Poor wound healing
  • Dry and flaky skin
  • Allergies

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Belinda Kirkpatrick

Belinda Kirkpatrick is an expert Nutritionist and Naturopath in Sydney. She specialises in natural fertility, family and women's health care.
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