Our nutrition philosophy at Sophrosyne [suh-fros-uh-nee] Health leans towards a higher protein diet. Our goal is to provide your body with the protein and carbohydrates it needs so that you are always fueled no matter what. Carbohydrates are the body's preferred energy source, but protein is also really important because it helps maintain and build lean muscle mass and serve as building blocks for tissues (such as your skin, hair, nails, etc), organs, and hormones.
Recommended protein per person intake can vary anywhere between 0.8 and 1.5 grams per pound of ideal body weight. As a coaching client, your custom protein target has been calculated based on your weight, activity level and goals. We always want to ensure that your protein intake is at least as high as the quantity of protein your body requires each day. If your protein intake is too low, you may struggle to lose fat without also losing muscle. This of course is not ideal as we all know that muscle mass is the source of how efficient our metabolism is. Building more lean muscle can also be a challenge if you don’t provide your body with the building blocks it needs. So how can you make hitting that protein target easier?
Eat Protein at Each Meal
Focus on eating a good source of protein at EACH meal and snack throughout the day. Even something small, like a greek yogurt or piece of string cheese as a snack can help get that protein number up!
Increase Your Protein Portions
Increase the portions of protein you are already eating. For example, increase 3 ounces of chicken to 5 ounces of chicken. It's super easy to do and only requires a small increase in volume.
Opt for Lean Meats
Select lean meats like chicken breast, turkey breast, white fish, shrimp, tuna, and egg whites. Foods such as pork, beef, and whole eggs are also high in protein, but it's best to enjoy these foods in moderation to avoid exceeding your fat target.
Find Multiple-Macro Sources
High protein foods with carbohydrates include low fat or nonfat Greek yogurt, lentils, quinoa, protein pasta, and beans. High protein foods with fat include nuts, fish, dairy, eggs, and meats.
Protein powders, collagen supplements, shakes, and bars can be good options when you're on the go or need something quick. Some people think protein shakes are "cheating" or not as good as eating all whole food sources of protein. While it is ideal to be getting as much of your protein from whole food sources as possible, it is difficult for many people. Supplementing one or two servings with a high quality protein powder will always be a better option than under eating protein.