Based on recent studies of an 11-year cohort (2005-2016), having a low protein intake in diets had shown the most common limitations upon stooping, crouching, and kneeling; standing for long periods; and pushing or pulling large objects.

Although these adults were across the ages of 31+, it provides us insight on why protein is so vital within a diet.

Your body is literally built of proteins (the key ingredient being amino acids) so why cut off an essential nutrient from your diet other than carbs and fats? It's honestly easier to consume the other macronutrients being carbs and fat but to live and function properly throughout your day, you have got to add that 3rd macronutrient.

No more malnourishing yourself!

Importantly, reaching your protein intake per day can:

support strong bones and cartilage, maintain muscle mass, & provide healthy skin
reparations for bodily tissues that are worn and need to replenished
oxygenates body cells
aids in digestion
regulates hormones

In relation to training, benefits of reaching your protein can include:

Boosting your recovery after exercise/activity and/or injury
Lower chances of muscle loss
Establishing lean muscle mass which burns off adipose tissue (aka body fat)
Maintaining a healthy body weight
Curbing hunger

PROTEIN WITHIN EACH MEAL

The Quality of Your Protein

The list can vary from your typical organic lean meats (poultry such as chicken & turkey); fish such as wild-caught salmon, tuna, white, tilapia, milkfish, etc.; and plant-based proteins such as soft tofu, leafy greens and beans & lentils. I personally try to stem away from red meats and your typical dairy products (cheese & milk) because of the detrimental long term effects of atherosclerosis (plaque clogging the arteries) which can lead to heart disease in later years. If you can, transition and place an emphasis towards your lean meats.

PROTEIN OUTSIDE OF MEALS

Substitution with Protein Snacks

A decade ago, there wasn't as much variation in protein snacks. We were stuck with protein powders and protein bars that just tasted off. Nowadays, there's an abundance of protein snacks that taste close or are very similar to your high sugar, high fat snacks that people typically eat. Substitute your typical snacks with the latter and you'd be surprised of how much of a difference it will make into your diet. My rule of thumb is to substitute, not eliminate.

Protein Brands You May Like:

Boba Tea Protein - an alternative for my boba drink lovers, this protein powder brand can fully eliminate the excess sugar in your fav boba drink AND can help you reach your protein intake with 25-30g of protein in each scoop.

Quest Protein Chips - for all my chip lovers; these actually surprised me when I consumed my first bag. Their flavors include BBQ, Spicy Sweet Chili, Chile Lime, Flamin' Hot, Cool Ranch, Taco Meat and many more!

Lenny & Larry's - for my cookie and candy bar lovers; I used to enjoy their original The Complete Cookie during college days (tried literally of their flavors) and now they even make bars and Famous Amos type cookies. How can you not try it??

Barebells - Trader Joe fans where y'all at! This has been a fav for the past year because I'm also a dark chocolate enthusiast but they have these chocolate covered bars that just hit different. Must try!