Protein is vitally important in women’s health, and that can’t be overstated. It is quite literally the building block of life. Protein is essential for building lean muscle mass, regulating hormones, and keeping bones strong. It’s what strengthens our hair and nails as well as our tendons and even our skin!
Protein’s role in hormone health
When our hormone health is unbalanced, it manifests in our bodies as physical symptoms. These symptoms can present as everything from PCOS to Endometriosis, infertility, down to painful periods and hormonal acne. When it comes to hormone health, we should be looking to our fertility as a gauge of our health. Our fertility is not only a marker for child-bearing, but of our overall health. One of the easiest steps on the path to regulating hormones is to ensure we are consuming enough protein. Protein allows us to maintain better blood sugar levels in our body, firstly, by slowing down the absorption of carbohydrates in our meals, and secondly, by assisting in the formation and maintenance of lean muscle tissue. Muscle is metabolically active, and is insulin sensitive, meaning it burns more calories, and keeps our blood sugar levels more stable.
How much protein do we need?
As a general rule, shoot for 1.1-1.3 grams of protein per 1 kg of goal body weight. For example, if your ideal, healthful weight is 150 lbs, your target protein goal should be 82-109g of protein per day. This can fluctuate depending on whether you’re pregnant or menopausal, or looking to put on muscle, which would all require slightly more protein.
Best Sources of Protein
Animal based protein sources are easily digested by the human body, and contain all essential amino acids, which means you don’t have to combine protein sources in order to obtain all 9 essential acids, like you do with many plant based sources. This study outlines the absorption of animal based protein compared to soy-based meat alternatives (SBMA). In essence, when it comes to the anabolic effect on skeletal muscle, it takes about double the SBMA compared to the same amount of animal based protein..
Super Quick High Protein Snacks for On the GO
Now that I’ve laid out the huge benefits of protein, I want to share with you my absolute favorite grab-and-go-snacks that are high protein and can (mostly) be tossed into your purse for an easy squeeze for some extra protein. They will leave you feeling full and without the blood sugar roller coaster that “naked” carbs can bring.
Hard Boiled Eggs
Boiled eggs are an excellent source of quick protein. They each contain about 6-7g of protein, and are easy to prep ahead of time, for a no-brainer protein filled snack. Eggs are loaded with minerals like selenium, zinc, and calcium, and vitamins A, D, E, and K. They have been shown to help with age-related macular degeneration, and they are packed with healthy fats. Pair them with a healthy source of carbs like organic fruit for a well-balanced snack.
Grass-Fed Jerky
These jerky sticks are grass-fed, and boast 4g of protein per stick. They are great for keeping in the car or in your purse for a little grab-and-go snack to eat with fruit.
This Collagen Powder is made with grass fed bovine collagen, blend it with greek yogurt and half a banana and it makes for a quick smoothie out the door.
Organic Greek Yogurt
Greek yogurt is probably one of the most versatile foods, with 12g of protein in only 1/2 cup! Greek yogurt can be added to smoothies, used to replace sour cream, as the base for several veggie dips and sauces, the list really is endless. Organic is best, to ensure it is free of growth hormones, synthetic chemicals and GMOs.
These little bars are packed with nutrition and protein, and best of all, they boast a plethora of vitamins and minerals like magnesium, copper, and B12. Each bar contains 10g of protein!