I know I know.
The mornings are crazy.
I’m not a snooze button person and never have been in my life, although recently just ever so quietly I’ve seen the little habit of laying a little longer in bed increase (it could be just that I wake up soo bloody early every morning… just me?!) I think it also has to do with knowing what sort of chaos lies beyond getting up.
Getting the kids ready for school (they mostly do this themselves these days but it still seems hard), getting the house sorted, the washing on and working out what’s for dinner before starting work. I know how tempting it is to chuck a couple of pieces of toast in the toaster and voila, breakfast is sorted.
Let’s not get confused. Carbs are essential! We need to eat them, for like, our brains… BUT and here is a bit massive BUT. Protein is really where your bang for your buck is at. If weight lifting is the secret sauce workout we need as we age then eating protein is it’s best friend. Here are 3 excellent reasons why eating more protein won’t disappoint.
Supports Muscle Repair and Growth
Protein is crucial for repairing and building muscle tissue, especially after workouts. When you exercise, your muscles experience tiny tears, and protein helps repair these tears, leading to stronger, leaner muscles.
Keeps You Feeling Full and Satisfied
Protein helps regulate hunger hormones, making you feel fuller for longer. No more mid morning crashes, less needing to grab for the snacks. This can help with weight management by reducing cravings and the need to snack between meals.
Boosts Metabolism and Fat Burning
Protein digestion requires more energy than carbs or fats, a process known as the thermic effect of food. This helps keep your metabolism active and supports efficient nutrient use.
How do I get more protein into what I eat in a day?? Here are some protein rich snack ideas to get you started.
Start your day with eggs: Eggs are a versatile and protein-rich breakfast option. Try scrambled eggs, omelettes, or even hard-boiled eggs for a quick protein boost in the morning.
Snack on greek yoghurt: Swap regular yoghurt for Greek yoghurt, which has nearly double the protein. Add fruit or nuts for extra flavour and nutrients.
Add protein powder to smoothies: Protein powders are an easy way to up your intake. Add a scoop of whey or plant-based protein which is best tolerated to your morning smoothie for a quick post-workout boost.
Include plant-based proteins: For vegetarian options, try legumes like lentils, chickpeas, or black beans. Quinoa and tofu are also great plant-based protein sources that can be added to salads or stir-fries.
Nuts and seeds: Almonds, chia seeds, flaxseeds, and pumpkin seeds are convenient, high-protein snacks that also provide healthy fats and fiber. Sprinkle them on salads, yoghurt, or oatmeal, or eat a handful as a quick snack.
Cottage cheese: Cottage cheese is packed with protein and makes a great addition to both savoury and sweet dishes. Pair it with fruit for a healthy snack or use it as a base for a protein-rich dip.
Incorporate protein rich meats or fish:Chicken, beef, pork, and fish like salmon or tuna are all excellent sources of protein. Prepare them grilled, baked, or roasted for delicious, nutrient-packed meals.
