The Power of Protein
We all know that protein is important - we need to prioritise it in our meals and hit our protein targets but why exactly?
Today we are going to break down the power of protein and why it is so important that we stay on top of our protein intake (no matter what life throws our way).
What is Protein?
Protein is one of three macronutrients (the other two being carbs and fat) that our body needs, and it plays a key role in the growth and repair of our body tissues — more notably, it’s one of the body’s building blocks for maintaining and growing lean muscle mass.
Protein is a vital nutrient that our body requires for many functions. It serves as the building block for muscles, tissues, enzymes, and hormones, making it essential for growth, repair, and maintaining overall body function. Protein is also crucial for immune health, helping the body create antibodies to fight off infections. In relation to exercise and fitness, protein plays a key role in muscle recovery after physical activity, ensuring that muscles can repair and grow stronger. When compared to fat and carbohydrates, protein offers greater satiety meaning you feel fuller for longer. This is why we recommend slightly higher protein when in a calorie deficit to help keep you feeling fuller for longer.
The most common sources of protein we all know include our meats — beef, pork, chicken or fish along with other animal products like milk, yoghurt, and cheese. But plant-based girls, don’t stress! You can get plenty of protein from tofu, tempeh, beans and legumes, among many other fortified products.
How much Protein should I be Consuming?
As a general rule, the minimum amount of protein for a healthy woman to consume each day is 0.75g per kilo of body weight. However, you don’t need to think about it too much as our MWU Meal Guides will personalise your calorie and macronutrient needs to your preferences and goals.
There’s a common misconception that a higher protein intake automatically results in increased lean muscle mass, and while protein plays a significant role, it can’t do it on its own. Adequate protein intake gives your body the tools it needs to recover and progress within a structured training program, and this dynamic duo is what leads you to those lean muscle gains you’re after.
While increasing your protein intake above the recommended amount for gaining muscle is unlikely to result in additional muscle development, it can help in other ways. Many people in a calorie deficit find that increasing their protein consumption helps them to stay fuller for longer, which is a win-win when you’re consuming less than you’re burning.
On the other hand, consuming less protein isn’t going to automatically ruin your progress either. Plant-based girls might find it hard to hit their protein target each day without going over their other macros, in which case it’s completely fine to drop the protein a little and focus more on hitting overall calories. We would, however, recommend to try and stick to a minimum or aim for 0.8-1g of protein per kilo of body weight wherever possible.
If you would like to talk to one of our friendly dietitians about your calorie or macro needs specifically, feel free to reach out to the team and we would love to help you!
Tips to Nailing your Protein Intake
Hitting your protein target each day doesn’t need to be hard and it certainly doesn’t require hours in the kitchen planning and preparing your meals. It may be easier than you think…
Incorporate Protein in all of your Meals and Snacks
Something we often see is girls getting to the end of their day with a huge amount of protein left to hit their target, and this is just not enjoyable or sustainable. Instead, plan the protein for your meals and snacks FIRST and then build the rest of your meal around it. For example, you might have 200g of yoghurt with breakfast, 150g of chicken at lunch, 100g of beef at dinner and a protein shake for a snack. This will help to ensure you are spreading your protein intake out across the day, assist with satiety, maximise muscle protein synthesis (your ability to grow muscle) and allow for more balanced meals.
Eat your Protein First
If you are someone who gets full quickly or is in a muscle gain phase on a higher amount of calories, try consuming the protein portion of your meal first. This will ensure that even if you are not able to consume the entire meal, you will still have consumed the protein portion to keep you moving towards your goal.
If you are finding that you are regularly not finishing your meals or getting full very quickly most days, please reach out to our team via the link above.
Include Protein Supplements
If you are struggling to hit your protein targets, it is absolutely fine to consume a protein shake or bar. Many girls love to include a protein shake in their day as a convenient protein top up with the added benefit of hitting that sweet tooth!
Please note that it is also completely fine to not include protein supplements. All macronutrients that the body requires can be found in whole foods, so if you don’t need assistance with hitting your targets, don’t like the taste or find it to be too expensive there are always alternatives!
Find some High-Protein Snacks for when you are On the Go
We’re spoiled for choice at our supermarkets these days and convenient, protein packed snacks are now widely available. To help with ticking that high protein snack box, try grabbing some of the following next time you do your weekly shop:
- Protein yoghurt (we love YoPro and Chobani)
- Tuna tins
- Cottage cheese
- Protein bars
- Beef jerky
- High protein muesli bars
- Cheese & crackers
- Pre-packaged protein smoothies
- Up&go
These snacks can really help to boost your protein between meals, preventing you from having to play catch up later on.
Our Favourite High-Protein Recipes
Strawberry Yoghurt Bites
Ingredients
- 200g Strawberries
- 200g Greek Yoghurt (Plain) (No Fat)
- 30g Whey Protein Powder
Directions
- Using a stick blender, blend together yoghurt and strawberries until smooth. Careful not to overblend.
- Stir through Vanilla Protein Powder
- Dollop small spoonfuls of yoghurt mixture on a tray lined with baking paper. Place in freezer for at least 1 hour or until set.
*This meal can be stored in the freezer.
Mexican Taco Salad Bowl
Ingredients
- 120g Beef Mince (Extra Lean) (Raw)
- 20g Lettuce
- 40g Tomato
- 15g Cheddar Cheese (Light) (Tasty)
- 70g Multigrain Wrap
- 60g Black Beans (Canned) (Drained)
- Red Onion, to taste
- 3 tsp Taco Seasoning
Directions
- Preheat oven to 180°C. Flip over a small round cake tin and lay wrap over the base to create an upside-down bowl shape. Lightly spray wrap with oil and bake in the oven for 8-10 minutes, or until crispy. Allow wrap to cool.
- Prepare ingredients: chop lettuce, dice the tomato, dice the onion and drain and rinse black beans.
- Heat a pan over medium-high heat and apply a light spray of oil, if necessary. Once hot, add mince and break into small pieces as it cooks. Add black beans and taco seasoning with a splash of water and mix to combine. Continue stirring until the sauce thickens.
- Assemble salad: inside wrap bowl, add lettuce and tomato then spread mince mixture over the top. Sprinkle with cheese and top with onion.
*Mince mixture can be stored in an air-tight container and kept in the fridge for 3-4 days. We recommend assembling a salad bowl at the time of consumption.
Slow Cooker Cheats Chicken Soup
Ingredients
- 125g Chicken Thigh (No Skin) (Raw)
- 50g Pasta (Raw)
- 40g Carrots
- 40g Celery
- 0.5 tsp Chicken Stock Powder
- 1 clove Garlic
- 0.5 tsp Fresh Ginger
- 0.5 tsp Tumeric
- White Onion to taste
Directions
We recommend multiplying this recipe by 6 for batch serve.
- Prepare vegetables: dice onion, carrots and celery. Mince garlic and grate ginger.
- To your slow cooker add onion, carrots, celery, chicken thigh, garlic, ginger and chicken stock powder. Pour 225ml per serve of warm water. Mix to combine
- Cover and cook for 7 hours on low or 4 hours on high
- Remove chicken from slow cooker and shred by using a fork. Return to the slow cooker and mix to stir through.
- Add pasta to slow cooker and cover to let cook for 20-30 minutes, or until pasta is cooked. Additional water may be added if desired.
*This meal can be stored in an air-tight container and kept in the fridge for 3-4 days.
Vegan Banana & Almond Overnight Oats
Ingredients
- 40g Rolled Oats (Raw) (Gluten Free Optional)
- 120ml Plant-Based Milk (Unsweetened) (Almond, Oat, Rice, Cashew)
- 15g Plant-Based Protein Powder
- 100g Banana
- 10g Almonds
- 0.5tsp Ground Cinnamon
- 2tsp Sugar Free Maple Syrup
Directions
- In a small bowl mash half of the banana. Cut the remaining half into slices and set aside.
- In a medium-sized container combine oats, milk, cinnamon, protein powder, mashed banana and sugar free maple syrup. Mix until all ingredients are thoroughly combined.
- Seal container and store in the fridge overnight (or for 2 hours minimum). Serve cold topped with remaining sliced banana and almonds.
*This meal can be stored in an air-tight container and kept in the fridge for 3-4 days.
Protein is an important macronutrient for both body composition goals and general health. By implementing a few of the tips above you can take the stress out of hitting your protein target each day and do so in an enjoyable way.
If you want to try some more of our high-protein meals and snacks within the MWU App, start your 7-Day Platinum Membership Free Trial with us today!
