Protein is getting a lot of (well deserved) buzz these days in the wellness space. This macronutrient is essential for supporting muscles, fueling the brain, keeping our immune systems strong, and leaving us feeling satisfied between meals. 

It’s worth noting the difference between being full vs. being satiated. When you are full, you may feel physically at your max but probably not satisfied – you still have a desire to nibble and graze, searching for that satisfaction, but not actually being hungry. While feeling satiated, you feel energized and satisfied. In fact, the word satiated comes from the Latin word satiare, meaning “fill, full, satisfy”. 

So what is the secret ingredient to fullness vs. satiated? 

PROTEIN 🍳 🥩 🫘

Many people could use more protein in their diet and there are some top giveaways of protein deficiency I tell clients to look for. They are:

• Low lean muscle mass

• Brittle hair and nails

• Always feeling hungry 

• Lacking exercise results & recovery

• Feeling overly tired 

• Suboptimal glucose & insulin balance 

• Immune health struggles 

• Brain fog & mood 

• Joint aches & weak bones 

As far as how to incorporate more protein into a daily routine, my top suggestions would be:

• Build your plate around your protein source and then increase that amount

• Pay attention to protein quality – protein sources that contain adequate amounts of leucine (2.5-3 grams per serving) will be more effective for promoting muscle protein synthesis—aka, the growth of new muscles

• Make protein powder your friend – start your day by adding a scoop of protein power to your breakfast (into yogurt, smoothie, oatmeal, etc.)

• Make simple swaps – traditional pasta for a bean or lentil based pastas, swap bone broth instead of water as a base for soups/rice

• Hire a nutritionist to help you create a customized protein protocol 😜 

Do you still have questions about good protein sources? Check out this article from MindBodyGreen listing both plant and animal sources of high protein foods. 

What are your favorite sources of protein? Comment below – I’d love to hear!