Protein for longevity: How do you not crash during the holidays?

I know that eating enough protein is critical to managing my high intensity lifestyle as a full time mom, entrepreneur, and athlete. Protein is a core component of my diet and something I encourage all of my clients to increase in theirs. But figuring out how to do it, actually isn’t that simple.

The RDA only recommends 0.8g of protein per kg of body weight (0.36 per lb). I have found that is not sufficient enough to build and maintain muscle mass, especially as you age or if you live a very active lifestyle. We recommend about 1.8 grams per kilogram of body weight (0.8 gram per lb). For example, if you weigh 150 lbs then you want to aim for about 120 grams of protein per day.

Why do we need protein?
As a large percentage of our body is composed of or derived from protein we need a consistent intake of this vital macronutrient to keep our bodies functioning at full capacity. Otherwise, this can lead to poor tissue repair, bone fractures, sprained ankles, muscle wasting and impaired hormone production. We have to get sufficient protein from our diet.

Increased protein helps build muscle which improves metabolic function. The more muscle mass we have, the more we burn calories throughout the day. We lose muscle as we age. It is essential to increase our protein intake to support our longevity.

Protein and blood sugar balance
Research has found the benefit of protein on improving blood sugar balance. This is essential as elevated blood sugar levels accelerates skin and tissue aging and increases our biological age. I don’t know about you but I would like to keep my skin looking young and fresh for many years to come!

What the evidence says:

• 30g of protein added to a meal or snack is the most effective at lowering a blood sugar spike.
• A low-carbohydrate and high protein diet lowers blood sugar levels and HbA1c’s (the clinical marker for diabetes).
• A high protein diet, where protein makes up 50% of one’s total dietary intake, is more effective at combating diabetes, heart disease, and obesity compared to the normal FDA recommendation of 14%.

How does protein help us navigate the holidays?
First and foremost, protein will prevent us from having that terrible blood sugar spike and crash we all experience during the holidays by overindulging in alcohol, sugar and carbohydrates.

So, how do we incorporate this?

• Start the day off with a high protein, low carb meal. We recommend one of our SWW™ smoothies. Add in an extra scoop of protein for even more benefit.
• Prior to your holiday event, have a high protein snack. This could be several organic turkey slices, three hard boiled eggs or a beef jerky stick.
• During your indulgent meal consume non-starchy vegetables (like the salad) first and then your protein. Double up on the protein before indulging in the carbs, that extra glass of wine or dessert.

Upping your protein intake will save your holidays. It will keep your blood sugar balanced, your energy stable and your belt buckle less tight.