Staying Healthy During the Holidays: The Power of Protein
The holiday season is upon us, and while it’s a time for celebration, it can also be a time when staying healthy feels like a challenge. One of the easiest ways to keep your energy up, maintain your health, and avoid those extra holiday pounds is by focusing on protein in your diet.
Why Protein?
Protein isn’t just for athletes or bodybuilders—it’s essential for everyone. Here’s why:
- Keeps You Full: Protein helps you feel satisfied sooner, which can naturally lead to eating less overall.
- Supports Lean Muscle: Protein helps you build and maintain lean body mass, which increases the calories your body burns, even when you’re resting.
- Boosts Calorie Burn: Your body works harder to digest protein than it does for fats or carbs, meaning you burn more calories simply by including protein in your meals.
How Much Protein Should You Have?
The general recommendation is to include 20–30 grams of protein with each meal or snack. Specific needs depend on your activity level:
- General guideline: 0.8 g protein per kg of body weight.
- For regular exercisers: 1.1–1.5 g protein per kg.
- For strength training: 1.2–1.7 g protein per kg.
If you’re less active, the lower end of the range is perfect.
Easy Ways to Include Protein
The holidays are busy, but with a little planning, you can make protein a priority. Here are some simple, high-protein snack and meal ideas:
- Greek yogurt topped with nuts or granola.
- Hard-boiled eggs or a quick protein shake.
- A handful of mixed nuts and seeds for a portable snack.
By prioritizing protein and planning ahead, you’ll enjoy the holidays while maintaining your health and energy. Cheers to a happy, healthy holiday season!
Bob Ferguson
(913) 208−6357
