Demystifying Protein: Your Guide to Optimal Nutrition for Muscle Health and Wellness.

One of the most common questions I hear is, "How much dietary protein should I consume to prevent muscle loss?" The answer varies based on individual factors like fitness level, age, and overall health. As a general guideline, it's recommended to have at least 1g of protein per kg of body weight. However, active individuals and those with higher fitness levels will require more.

Before you dive into that juicy steak or indulge in a protein powder shake, it's essential to grasp the concept of protein content. A 100g steak won't provide you with 100g of protein because of the water weight. Moreover, the body doesn't absorb all the protein from the steak; some is eliminated during digestion. So be sure to look up (or ask me) how much protein there is in each serving or per weight of the particular food you are interested in. 

Eggs are a fantastic protein source and among the best. They contain various proteins that support your immune system and contribute to high nutritional quality. Packed with amino acids and a diverse range of nutrients, eggs boast excellent bioavailability. For the best results, opt for pasture-raised organic eggs, or consider raising your own or visiting your local farmers' market. There's about 6 g of protein in each egg, so eggs for brekkie is a great start!  

For optimal health and nutrient absorption, consume protein in its whole form, with some fat included. Contrary to popular belief, consuming lean protein, like whey found in many protein powders, might not always be the best option. The extra protein can sometimes be converted into sugar, leading to increased blood sugar levels. 

My expertise lies in helping people stabilise their blood sugar levels, enabling them to lose weight, gain energy, and address other health concerns and this is why I love to raise this point. 

The significance of adequate protein intake extends far beyond muscle preservation. Protein may be the key to unlocking your physique goals, hormone harmony, help to heal your body and all-around awesomeness! By reaching your protein goals, you're paving the way for muscle gains, a lean physique, and a metabolism that's ready to go! Not to mention, protein keeps those hormones in check, making sure they're doing their happy dance instead of wreaking havoc on your moods. 

As we age, we may experience challenges with protein absorption due to factors like insulin resistance or decreased stomach acid. These issues can manifest in reduced collagen levels, poor joint function, fatigue, and sagging skin. A balanced gut bacteria also plays a role in protein absorption and can even help your body produce amino acids and proteins. Therefore it is important to make sure you are having enough good quality protein especially as you get older and make sure your stomach is in good shape by eliminating junk food and feeding your good gut bacteria so that it can work at its best. 

When it comes to protein, quality matters. Opt for grass-fed, pasture-raised, and organic sources whenever possible. When you consume animal products, you are eating what they eat. 

Remember, the more exercise you engage in, and the older you get, the more protein your body may require. Consider supplementing with amino acids to support your unique needs especially if you have any stomach issues. 

Understanding protein and its impact on your body is essential to achieving your health goals. If you're unsure about your protein requirements or are facing any related challenges, I'm here to help. Let's book a chat together, so I can provide personalised support and guidance to optimise your nutrition. I offer some beautiful nutrition mentoring packages that provide a tremendous amount of information and support if this is something you may be interested. If would like more information about these packages just send me an email and I will send it right over to you. 

I have also just created a protein guide, with so much more information about the benefits of protein with recipes included. If you would love me to send you one just send me a quick email and I'll happily email it to you. 

Remember, small changes in your diet can lead to tremendous transformations in your health and well-being. Here's to a healthier, happier, protein-rich lifestyle!

Kate x