Are you getting enough protein?

Posted on by Nicole Dailey Bergemann

Your Dailey Thought: “Elbow grease & sweat rarely fail as lubricants to loosen you SUCCESS from the rusty grip of mediocrity.” ~Martin Rooney

 

Happy WEEKEND!!!!

Hope your week has been AMAZING!

 

HUGE question & topic of discussion this week: Are you getting enough PROTEIN??? Most people AREN’T…especially if they are concerned with weight loss, muscle recovery & performance. Average rule of thumb:  .82 – 1g  of protein per 1lb of body weight is optimal daily requirement. Protein consumption necessary to repair muscles, improve recovery, and provide energy! (150 lb person would want to try to get 123-150 grams of protein daily). To get about 150g protein in a day, typical meals include the following protein sources. Keep in mind that protein does NOT have to come from an animal source (I am just recommending what the average meat eater might be thinking about-vegetarians & vegans…take no offense!). Beans, legumes, and many vegetables provide great protein…just be sure you are getting a complete protein to get the full benefits.

  • Breakfast – Greek yogurt, eggs -> about 15-30g protein
  • Lunch – 4 oz chicken, beef, or fish (added to a salad) or 8 oz lentils -> about 30g protein
  • Snacks – whey protein shake -> 23g protein
  • Dinner – 8 oz chicken, beef, or fish (usually with a sweet potato), beans add 12g or so -> 40g protein
  • About 2 to 3 hours after dinner (depending on your dinner time)– whey protein shake -> 23g protein

Keep in mind you should still load up on fruits & veggies at each meal…regardless. These protein sources listed are not suggesting a balanced meal/snack. This is simply a breakdown of how easy it is to get plenty of protein!

Hope this helps!

 

Have a wonderful weekend and come out to RELAY FOR LIFE on Sat to honor & celebrate those we have lost & who still fight the battle of cancer. The Dailey Fitness team needs YOU to get some laps in for the cause! (Stop by our tent and log your laps walked on the sheet!!!) Proelific Park…11am-11pm…help FIGHT BACK against cancer!