How to stay fit and get slim eating protein

What nutrient builds and repairs muscles? Maintains bone health? Burns calories to digest it? How much protein do I need daily? What foods provide the best protein? What protein powders are the best?

Protein, Protein, Protein, is your answer!!!! BUT, there are different types of proteins and YOU need to make sure and get the right amount of protein for your body and activity level.

Here are just a Few of the Many Great Benefits of Protein:

1. contains amino acids to create muscle, maintain bone health, keep blood pressure in check
2. can assist you in keeping you slim because protein is slower to digest than carbs, therefore you need a smaller amount to keep you feeling fuller longer
3. your body burns calories in order to digest the protein
4. build and repair tissues, skin, hormones & blood

When choosing protein, you need to focus on lean meats, poultry, fish, eggs and dairy as that is the way to stay fit and keep you slim by eating protein! (As you can see from my photo above, I am not a big animal meat eater, but you can still get sufficient protein without eating meat!) There is also plant based proteins, like beans and nuts too.  There are different nutrients found in each protein type, so it’s important to combine the 2 to get the most nutritious balance.

How much Protein do I Need to Consume Daily?

The RDA suggests 0.36 grams protein X per pound of body weight (example, 0.36 gr. X 150lbs. = 54 gr. protein per day) , BUT that is only the minimum.  For optimal health and to maintain or build muscle YOU will need to eat more protein than the minimum!

Here is a Daily Protein Intake Suggestion:

non-exerciser/minimal exerciser (0 to 1 day/week): 0.4 grams

regular exerciser (3 days/week): 0.5 to 0.7 grams

very active exerciser (5 to 7 days/week) : 0.7 to 0.8 grams

Formula: 0.__grams (determined by above) X ____lbs. (your weight) = 0.__grams protein per day

What are the BEST Food Items that have the MOST Lean Protein?

Chicken breast or turkey breast, 4 oz. (skinless) 34 gr. (170 calories)

Beef or pork, 4 oz. 30 gr. (300 calories)

Salmon, 4 oz. 28 gr. (200 calories)

Shrimp, 4 oz. 26 gr. (140 calories)

Greek yogurt, 6 oz.  (plain, 0% fat) 17 gr. (100 calories)

Cottage cheese, 1/2 c.  (1% fat) 14 gr. (80 calories)

Tuna, 2 oz. (canned, in water) 11 gr. (50 calories)

Tofu, 4 oz.  (extra firm) 11 gr. (110 calories)

Milk (fat free), 1 c. 8 gr. (80 calories)

Edamame, 1/2 c. 8 gr. (100 calories)

Beans, 1/2 c. 8 gr. (120 calories)

Quinoa, 1 c. 8 gr. (220 calories)

Spaghetti, 1 c. 8 gr. (220 calories)

Cheddar/swiss cheese, 1 oz. 7 gr. (110 calories)

Almond or peanut butter, 2 T. 7 gr. (190 calories)

Egg, 1 large 6 gr. (70 calories)

Whey protein powder is one of my favorite choices for getting fast, easy and nutritious protein which helps keep you stay fit and slim! BUT not all protein powders are created equal.  I like whey protein powders, as they are one of the purest forms of protein you can get.  When you buy protein powder look at the ingredient list, as whey protein isolate should be listed first in the ingredients to be considered a great product.

How to Choose the BEST Protein Powder?

1. look at ingredient list – confirm whey protein isolate is listed first
2. look for natural sweetners (stevia) and avoid artificial sweetners (sucralose, aspartame, formaldehyde) Read my blog about the truth of sugars, for more information.
3. protein should be 70% to 80% of the ingredients, how do you know? Calculate below!

Calculation for Protein Content in Protein Powders:

Look at label at take __gr. of protein divide by __gr. serving size = __% protein

For example, 25 gr. protein divided by 28 gr. serving size = 90% protein, to be considered a great protein amount, it should  be 70% to 80% protein, if not, you’re consuming too many fillers!

Christie’s BEST Protein Shake/Smoothie

1 c. almond milk (unsweetened) Calcium, Vit. D, Vit. E

1 scoop whey protein powder  Protein 

1 tsp. cocoa powder (no sugar) Potassium, Magnesium, Iron

1 tsp. coconut oil Healthy fats

1 tsp. chia seeds Fiber, Potassium, Magnesium, Calcium, Iron

1 frozen banana Potassium, Vit. C

Serving size: 1

Blend . Drink . Enjoy knowing you are getting a delicious, nutritious, easy, high protein drink (This is my breakfast each morning, so I can get my protein right after my workout & quickly get my meal before I head out to my clients to train, it’s a perfect meal!)

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, but I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.