3 Protein Mistakes Even Healthy Eaters Make

You know all about healthy eating. You make sure you are getting good carbs instead of bad, you consume massive amounts of vegetables and make sure you are getting your healthy fats but the question you should be asking yourself is: am I getting enough protein?

The average women needs between 40-50 grams of protein every day. This not only helps to build and maintain muscle, it is an essential part of every cell in your body. Fortunately, most women don’t have any trouble hitting this number according to the Nutrition Twins, Tammy Lakatos Shames and Lyssie Lakatos, RDN/CDNs and authors of The Nutrition Twins Veggie Cure. “But the problem is, needs vary so much from person to person. Active women require more, for one, and as you go up in age your protein needs increase—which means those people are often missing the mark,” they say.

But, getting the right amount of protein for you isn’t so hard to do. Here are three mistakes you may be making along with ways you can easily get things turned around!

You underestimate your needs

A 130-pound women needs 46 grams a day. “About 3 ounces of chicken breast is 26 grams, so bump it to 5 ounces and you’re set for the day,” the Nutrition Twins say. But, if you weigh more than that or are incredibly active, your protein needs will be higher. To find the right number for you,  multiply your weight in kilograms (not pounds) by 0.8 if you’re inactive, 1.3 if you’re active or pregnant, and by 1.8 if you’re extremely active (meaning working out 6 days a week for at least an hour each time).

“When you’re a frequent exerciser, you’re constantly breaking down muscle, and you need that protein to build it back up,” Lakatos says.

Marathon runners need even more.  “They’re breaking down so much muscle tissue from pounding and pounding down the sidewalk,” she explains.

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You get all your protein from a few foods

You may have heard that one particular type of protein is better for you but that’s not really the case. If you’ve been told you should be getting soy protein instead of animal protein, or vice versa, we’re sorry to say it just isn’t that simple. “They all have different benefits: If you’re getting your protein from dairy, that helps with muscle contraction and your bones,” Lakatos Shames explains. “Animal protein is used more efficiently in the body, because it’s a complete amino acid. Beans have antioxidants that other proteins don’t.”

Variety is the key.

“Focus more on getting a good mix of proteins,” Lakatos Shames adds. This will give your body a better range of nutrients and prevents boredom. Just be careful about your calories when it comes to proteins like nut butters. “People try to eat peanut butter for their protein, and while it carries about 6 grams in just two tablespoons, you’re also getting close to 200 calories,” Lakatos Shames said.

You skip protein after workouts

You may be all over getting carbs after a workout but don’t forget that you need protein too. “When you exercise, the muscle fibers are torn and broken apart, and in order to repair the tissues you need protein as well as carbs,” the Nutrition Twins said.

“Have some within 30 minutes, the sooner the better,” Lakatos Shames suggests. “The body is very receptive in that half hour, and the later it gets, the harder the muscle is to repair. After two hours, the opportunity is completely lost.”

All of that sounds like a good idea but sometimes you can’t stomach the thought of eating after a tough workout. In that case, it is okay to just have some protein powder mixed with water and a piece of fruit. But, if you don’t mind eating after sweating, try a more natural protein-carb combination like Greek yogurt sprinkled with pistachios, or a hard-boiled egg with a piece of fruit. You know what else is great, chocolate milk! The inner kid in you can get excited now! “It’s got a 4:1 carbohydrate to protein ratio,” the twins explain, “which is ideal for muscle recovery.”

Are you guilty of these protein mistakes? Tell us about it!

Source: Fox News

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