I have been reading about the importance of increasing protein intake, especially for women and wanted to shed some light on protein benefits and offer some nutrient dense high protein snacks to keep you satisfied.
Why protein is so important
Protein is a key building block of our bodies and is in our muscle, bone, skin, hair, and virtually every other body part or tissue so when we eat foods rich in proteins, we are nourishing all parts of body.
Protein is important for gut healing as it helps repair damage. Collagen protein can enhance production of new smooth muscle cells that begin to heal stomach and intestinal lining.
Protein builds muscle which not only helps bodily structure but also processes excess glucose in the blood, managing blood sugar. Managing blood sugar helps regulate hormones which can improve acne, menstrual symptoms, and sleep.
Without proper protein intake, in addition to feeling unsatisfied after meals, one can experience muscle loss, brittle hair and nails, and a weakened immune system.
How much protein should I eat?
It is recommended that people have .8 grams per kilogram of body weight. For example, if one weighs 150 lbs., target would be 58 grams of protein per day. Here is a visual guide of nutrient dense protein sources and protein grams per ounce. That equates to about 20-30 grams of protein per meal. This may seem like a lot, but a breakfast of protein shake, collagen matcha, 3 eggs scrambled with greens and sauerkraut is already at 48 grams!
10 High Protein Snacks
- Meatballs: bite-sized protein goodness. Easy to add to any meal or pop as a midday snack. You can also use a turkey burger recipe and modify into a meatball.
- Tinned fish: herring, mussels, sardines, and oysters are all mineral powerhouses and protein rich snacks for on the go. Look that they are canned in water or olive oil. Pair with seed crackers, cheese, and pickles.
- Grass-fed beef sticks: Paleovalley or Chomps beef or turkey sticks
- Turkey rollup with a pickles or lettuce wrap with turkey & avocado
- Hard Boiled eggs are great for on-the-go protein and can be batch cooked.
- Cottage cheese, or yogurt offer 14-19 g of protein per serving. If you can tolerate dairy, these probiotic-rich items can be good options. Can use as/in dips in place of sour cream for protein boost.
- Beans, Peas & lentils are also good vegetarian sources, offering about 7 grams per ½ cup. Batch cooking lentil soup or sweet potato chili for the week is an excellent way to have fiber rich protein snack on hand.
- Bone broth, protein-rich sipping elixir.
- Protein powders are another way to increase protein intake. Protein powders can lead to bloating, containing whey protein a dairy protein or legume-based proteins that can agitate the digestive system. I look for minimal high-quality ingredients for easier digestion and assimilation. Truvani for a plant protein option.
- Collagen powders are derived from the bones of beef, chicken or marine animals extracting the bone building minerals to be passed onto us. Be Well by Kelly for a collagen-based option. I also like SR collagen peptides.
What to avoid
Often, people turn to protein bars for a boost. Sadly, most protein bars are typically chemical candy bars with poor quality milk proteins, lots of added/hidden sugars, and many often include sugar alcohol which can disrupt the gut.
Protein bars, like RX bars, with minimal ingredients and most may consider a better choice, are high in natural sugar and can cause a blood sugar spike. Bars high in sugar are not offering lasting energy as promised. If you are eating in conjunction with a high protein snack, this will help with satiety and prevent blood sugar crash.
I hope you feel empowered with ideas on how to add more protein into your diet with nutrient dense snacks to help benefit all body systems.
