Nov 6 • Diet
Why is protein a big deal?
You’ve probably heard it a thousand times: “Eat your protein!” But have you ever wondered why it’s such a big deal?
👉 Protein is the building block for healthy hormones, enzymes, immune cells, and neurotransmitters — basically, it’s essential for your body to function at its best.
👉Protein is especially important as we age as it helps protect against sarcopenia (the loss of muscle mass due to aging)
When you eat more protein, you’ll notice:
✅ You stay fuller for longer
✅ Cravings start to fade
✅ You naturally eat less ultra-processed food
In short, it’s one of the easiest ways to make healthy eating feel effortless.
🌟 What the research says:
Increasing your protein intake by about 50% can:
💪 Boost metabolism and calorie burn (thermogenesis)
🔥 Help preserve lean muscle while losing fat
🩸 Improve blood sugar balance and insulin sensitivity
🧠 Support immune and brain health
🥩 How to get started:
First, find your baseline. The average woman gets around 69 grams of protein per day, and the average man about 96 grams — both lower than ideal.
Try increasing your intake by 50% to start. That’s about +35 grams for women and +48 grams for men.
Here’s how to make it simple:
➡️ Add a protein shake between meals (about 20 grams).
➡️ Slightly increase your protein portions at lunch and dinner.
Before long, you’ll notice: fewer cravings, steadier energy, and visible changes in your body composition.
⚖️ Quick Protein Guide:
- Chicken breast (4 oz): 20–25 g
- Egg: 6 g
- Steak (4 oz): 25–30 g
- Tuna (3 oz): 24 g
- Hamburger patty (4 oz): 25–30 g
- Protein shake (1 scoop): 15–20 g
- Collagen powder (1 scoop): 15–20 g
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Why is protein a big deal?
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