Protein is probably one of the most common topics in my office. Not because people lack it altogether in their day, but rather because some tend to run out of it at certain meals and then have too much at others. So the question in most cases isn’t, “Are you eating enough protein?” but rather “Are you distributing your protein adequately throughout your day?” “.
Did you know that we are not able to store our proteins? That is to say, I should ideally eat them at different times of the day in order to maximize their absorption. Be careful, I still have a certain amount that I can absorb at once, and therefore, it is generally recommended to have 20g to 30g of protein per meal. If I want to absorb more protein, then I can add protein snacks between the meals that I would consume in my day.
One of the main benefits of protein is to provide satiety, support and satisfaction after meals. So, if you are always hungry shortly after your meals, it is possible that you are lacking in protein at these times. Good sources of protein include meat, tofu, fish, seafood, poultry, eggs, legumes, edamame, dairy, or some of their plant-based alternatives.
For the majority of people, the problem of lack of protein is not at lunch or dinner, but rather at breakfast. Indeed, people tend to eat toast, cereal, oatmeal or pastries in order to aim for speed. Although these foods are high in carbohydrates, they are generally not very high in protein. In order to increase the protein content of our breakfast without changing all my habits, we can simply modify it slightly. A little cheese on our toast, a glass of protein milk with our pastry or an addition of TVP (textured vegetable protein) on our oatmeal or our cereals are all easy modifications to integrate in order to obtain a much more supporting meal.
I can already hear you say, “Protein is good for my muscles!” “. Indeed, just like for your immune system, your bones and your tissues to name a few. If in your case, you are interested in gaining muscle mass, you can increase the frequency with which you consume protein by taking into account the maximum absorption and by trying to leave at least 2 hours between your contributions. Don’t forget to eat enough, though, because your body will also need enough calories to build new muscle. Finally, specific muscle mass training developed by your kinesiologist will also be part of the equation to help you achieve your goals.
If you are not sure that your protein intake is adequate or that you want to increase your muscle mass, do not hesitate to make an appointment now with a nutritionist and a kinesiologist.
Joanie Séguin, Dt. P.
Nutristionniste, Clinique de médecine sportive AXiO
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