Fueling Your Fitness with Protein

Apple Cinnamon Almond Smoothie
Apple Cinnamon Almond Smoothie – 3 Guiding Stars

Last May I wrote about affordable fitness apps. Whether you’re home, at the gym, or traveling, they can help your fitness regimen be more efficient and consistent. Maybe you’re already engaged in a regular fitness routine, or perhaps you’re just getting started. Either way, your diet is also a key partner in helping you build muscle and improve your strength. Here is my guide to fueling your workouts with a key nutrient—protein.

How Much Protein Do I Need?

It’s important to know your daily protein needs. In the US, protein deficiency is very uncommon—in fact, many of us overestimate the amount of protein we need. If you’re not exercising regularly, you need less than a gram of protein per kilogram of body weight. However, if you’re active, your needs increase—to support muscle growth, reduce risk of injury, and reduce muscle soreness. And as we age, we need more protein to prevent sarcopenia (muscle wasting).

To calculate your body weight in kilograms, divide your body weight in pounds by 2.2.

Here’s a quick reference guide to help you meet your protein needs:

If you’re an average adult (sedentary)0.8g per kg of body weight
If you exercise regularly (strength training or high-intensity cardio)1.1-1.5g per kg of body weight
If you’re over 501-1.2g per kg of body weight

What Type of Protein Should I Choose?

Protein is naturally found in both animal- and plant-based foods. Increasingly, you can also find it added to a wide variety of foods. For example, a traditionally lower-protein product like waffles or muffins can become a helpful source. Choose Guiding Stars earning options to ensure you’re choosing foods that are both protein-rich and nutrient-dense. And be sure to prioritize foods with less added sugar, salt, saturated fat and other additives you’d like to limit.

When Is the Best Time to Consume Protein?

Whey protein absorbs quickly and easily, which makes it perfect for restoring after a workout. Casein, however, digests slower, which helps control hunger and meet daily protein needs, but isn’t ideal for workout recovery. And then there’s pea protein, which is popular in protein powders and protein-enhanced foods. It absorbs well and can also be beneficial either after exercise or any time of day. Whatever you choose, it’s essential to consume protein after exercise to aid in muscle development and reduce delayed muscle soreness.

Simple Ways to Increase Protein

Adding more protein to your diet doesn’t have to be difficult or expensive. Aim for a variety of animal- and plant-based options. Nut butters, plain or no-sugar-added fat-free Greek yogurt, low-fat cottage cheese, hemp seeds, and edamame are easy additions to snacks, smoothies, and meals. Or choose quinoa, bean-based noodles, and whole grains to round out a protein-rich plate.

Protein-Rich Recipes

Curried Tofu

Curried Tofu

Two Guiding Stars iconTwo Guiding Stars indicate better nutritional value.

18 grams protein/serving

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Sheet Pan Maple Salmon Bake

Sheet Pan Maple Salmon Bake

Two Guiding Stars iconTwo Guiding Stars indicate better nutritional value.

38 grams protein/serving

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Chickpea Salad

Chickpea Salad

Three Guiding Stars iconThree Guiding Stars indicate the best nutritional value.

12 grams protein/serving

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Lemon Garlic Roasted Chicken

Lemon Garlic Roasted Chicken

Three Guiding Stars iconThree Guiding Stars indicate the best nutritional value.

40 grams protein/serving

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Mushroom Egg Cups

Mushroom Egg Cups

One Guiding Stars iconOne Guiding Stars indicate good nutritional value.

15 grams protein/serving

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Slow Cooker Lentil Chili

Slow Cooker Lentil Chili

Two Guiding Stars iconTwo Guiding Stars indicate better nutritional value.

11 grams protein/serving

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Don’t Forget to Hydrate Too!

Proper hydration is essential for avoiding dehydration and preventing muscle cramps. There are many beverages on the market that claim to enhance your workout or provide other benefits. It’s easy to get confused and accidentally choose options that are high in added sugar or other unwanted attributes. Choose Guiding Stars earning options to ensure you’re fueling your workout with drinks that support your overall diet and nutrition goals.