Prioritizing Protein: How to get started
Making your health and wellness your number one priority. That is one of the mainstays of the J METHOD. The J Method is more than a method, it is a mindset to resist your limits and unleash your best self. This includes optimizing nutrition because the J Method is not only about training smarter it is about approaching your nutrition smarter. Following a well balanced diet designed for you and your needs doesn’t have to be over complicated. It just needs to be smart.
The first step is to make sure that you are prioritizing protein. There are so many benefits to protein which is an essential macronutrient. Making sure that we are consuming enough of it should be our number one priority as it is pivotal to providing the right fuel and power to our body.
“How much protein do I need?”
This is a question that I hear all too often. My answer is the same each time. “Do you know how much protein you consume on a daily basis consistently?” More likely than not, most people do not track how much protein they actually consume. And saying you know you get about X% of protein is just an assumption at best unless you are actually measuring your protein. We need to remember that nutrition is not a one size fits all. Not if you want to reach your goals in a healthy and more long lasting way. The answer from person to person will always vary depending on so may different factors. This is not something that someone can figure out for you based on generic information you provide or that they assume about you. While some general guidance is okay at best, if you really want to see results that is right for you, then you need to take control and do the calculations yourself. The best way to determine how much protein you need is to measure and track how much protein you currently consume day to day.
But how do I know how much protein I am currently consuming?
As each day can vary from one to the next, track your protein intake for an entire week to see how much protein you consume on a consistent basis. Start this week and try not to change a thing from what you normally consume as this enables you to get a baseline. We are creatures of habit and most likely consume the same foods on a weekly basis which makes it easier to track over the course of the week. For example, if you consistently eat eggs every morning, once you track it the first day it will be easier to track the following days. Remember, the only thing I’m suggesting you track is protein. Nothing else. It’s an easy macronutrient to track as it’s clearly displayed on the nutrition labels of packaged foods. If the food is not packaged you will need to look up the source online via Google or with nutrition tracking apps such as My Fitness Pal or LoseIt. Another way to measure is to weigh your protein sources using a food scale regardless if it’s packaged or not. Weighing your food is actually the most accurate way to track your food. I am not telling you to weigh every single morsel of food. For this assignment I am asking you to track protein to better understand YOU and your current intake. [Click here for a food scale that I personally use: Jennifer's recommended food scale ]
What does 30g of protein look like?
To help you, I’ve made an easy guide with a list of foods to show you what 30g of protein looks like measured in grams. Below you will find the protein source on the left measured in grams and to the right the amount of calories per serving for 30g of protein.
Keep in mind you can use multiple sources of protein within a single meal to reach your protein goals. For example, if based on certain calculations you want to reach 30g of protein in a single meal, it wouldn’t be wise (energy wise) to consume 681g or 3 2/3 cups of quinoa to reach 30g of protein as the expense is high at 817 calories. The goal is to spend less for a high protein value. Think of protein as a high end good but you are trying not to spend luxury prices to obtain it. As mentioned above, an alternative approach would be to use multiple sources of protein that add up to 30g.
JJ’s Creamy Chicken Salad
My delicious creamy chicken salad is a great example where I used multiple sources of protein to reach 30g.
Thanks JJ for the information! I am ready to prioritize protein and track to see where I am actually at! 😍
Excellent info…using MyFitness Pal to track protein, still struggle to get enough protein!