Walk your local grocery store aisles and you’ll see the word protein emblazoned on everything from Cheerios to ice cream. The push for more protein is everywhere, but understanding the power of protein is key to a healthy diet, says Tony Castillo, owner of Nutrition for Performance in Stuart. Castillo, who holds a master’s degree in nutrition from Florida International University, spent the early part of his career as a sports dietician for Major League Baseball’s Toronto Blue Jays. Today, he uses his experience working with athletes to help clients understand how protein contributes to healthy, strong bodies.
“Protein is what helps us build and keep muscle,” says Castillo. “I think of protein like Legos. You need 20 Legos in order for your body to keep muscle.” Those Legos are the amino acids found in protein-rich foods like meat, poultry, eggs, or plant proteins like quinoa and edamame.
Castillo has an easy reference point for protein portion size: “You should be eating about a palm size of protein every three to four hours,” he says. “We have this light switch in our body that turns off. People who eat 20 to 30 grams of protein every three to four hours keep that light switch on which helps us build or keep our muscle.”
The goal is to aim for 1.6 grams of protein per kilogram of your body weight every day; but not all protein is created equal. “You should be eating whole foods first like lean meat and salmon,” says Castillo. “A lot of protein chips or protein bars are typically really high in fat and don’t stave off hunger.” Opting for a chicken breast, a small apple, and a handful of nuts gives you the same nutritional mix as a protein bar and will keep you full longer. Castillo recommends easy options for folks on the go. “Grab a yogurt or a glass of milk,” he says. “Beef jerky or crunchy edamame is easy to throw in a bag. Cottage cheese is also having a moment right now.”
Getting the right proteins into your diet leads to many positive effects. “More muscle leads to a longer life,” says Castillo. “You’ll look better, feel better, have more energy, and you’ll see the changes in the mirror that you’re looking for.”
Snack Pack
Castillo says these five portable protein favorites work as hard as you do, whether you’re at home or on-the-go.
Seapoint Farms Dry Roasted Edamame
“This is a great crunchy protein snack, especially for vegans.”
Chobani or Oikos Greek Yogurt
“They are a good protein source and they are mainstream—you can find them at a grocery store, an airport, or a gas station.”
Low Fat Mozzarella Sticks
“Any brand is good. They are an easy protein snack on the go.”
Fair Life Core Power Protein Shakes
“These food-based shakes are shelf-stable so you can bring them with you, and you don’t have to keep them cold.”
Chomps Beef Sticks
“These sticks have a good amount of protein and not a lot of ingredients.”
Facebook Comments