Every meal you consume should have a balance of protein, carbohydrates and fats.
Let’s play a quick game.
What did you have for breakfast yesterday? What constituted the protein, what constituted the carbohydrates, what constituted the fat?
How about any snack you might have had. Protein? Carbs? Fat?
Lunch?
Dinner?
If you’re like the vast majority of the population of westernised nations, you will probably notice a bias towards carbohydrates and away from protein – particularly in the early parts of the day.
Think about the typical breakfast – cereal, toast or muesli. Very little to no protein.
How about a snack? If you’re ‘healthy’, a piece of fruit maybe? If not, biscuits, cake etc. Either way, where’s the protein?
In fact, based on my experiences changing the way people eat, I have found that many (if not most) people don’t see protein until dinner. Forget your preconceived notions of ‘healthy’. If it ain’t got protein, it ain’t balanced.
Protein is made from amino acids. Our bodies can manufacture non-essential amino acids. We must however consume essential amino acids. Basically, protein is the key that turns on just about every molecule in the body. Without protein your body just don’t work.
So what’s the answer? Well firstly – education. Tick. You now know that it is important to get protein in every meal (including snacks). This may be enough. Just knowing that you should be having protein may be enough to create a behaviour change.
Many, however, find convenience standing in the way of your protein intake. Protein for breakfast in particular can be challenging and time consuming (due to the tendency for protein rich foods to require cooking). This brings me to the crux of this post. Protein powders.
This is a sure-fire way of guaranteeing your protein intake. Chances are, you can add a protein powder (in shake form or other) to any meal and it will become a lot more complete. I find this particularly useful in the morning. With clients trudging through the door at 6am, I don’t have time to cook eggs. I have a shake – fruit (carbohydrates check), nuts and seeds (fats check) and protein powder (protein check).
My protein of choice is a whey protein, a milk based protein created as a by-product of cheese production. Whey protein has a high bioavailability (your body can use most of it) and is well absorbed. I buy my online from proteindirect.com. It’s great stuff. Unflavoured. Nothing added. The ingredients list reads like a picture book. INGREDIENTS: Whey Protein.
Protein powder is not just for bodybuilders. It’s for the rest of us who are just too busy, too disorganised or just too cool.
How do you get your protein? Do you suffer a morning protein debt? What changes can you make to improve the balance of your meals? Post thoughts to comments.
Dan Williams
Accredited Exercise Physiologist
Level One CrossFit Coach
Director, Range of Motion
