Sunday 3/2

Hey, ladies!

Last week we discussed about how much protein your body can handle at once, which was a great question!

So, I just wanted to share a small update in my own journey pertaining to that topic…

I was eating about 150g of protein per day for a while.

However, a few weeks ago I began noticing that I wasn’t really ever feeling completely digested before my next meal. My body felt like it was always in digestion mode, which made me feel kind of blah after a while.

I started to feel some negative symptoms of poor digestion.

Soooo, I had ended up dropping my protein to 140g daily and that small change really made a huge difference for me.

My digestion feels much better, which in turn has made me feel better overall.

I am sharing this really because I just want everyone to know that you don’t need to stay married to numbers…

Maybe that means you may need to up something or lower something.

Either way, just the simplest change can really make a difference in how you feel and perform day to day.

Do what provides your body the greatest benefit while also making you feel your best physically and mentally.

SUNDAY Q&A

How many ounces of protein to consume per meal to hit my protein goal of 124?

This question depends on what protein sources you’re eating.

4 ounces of chicken does not have the same amount of protein as 4 ounces of beans or 4 ounces of greek yogurt.

This question also depends on how many meals you eat per day.

The less meals you eat the more protein you will need to consume each meal and vice versa.

Let’s set up a simple example…

My goal is to eat 125 grams of protein per day.

I eat 4x a day (3 meals and 1 snack).

My main protein source is chicken for meals and greek yogurt for a snack.

I consume 5 ounces of chicken (30 grams of protein) 3x a day, which equals 90 grams of protein total.

I consume 12 ounces of greek yogurt (36 grams of protein) 1x a day, which simply is just 36 grams of protein.

Therefore, I have hit my protein goal for the day with a total consumption of 126 grams of protein.

Ounces aside, here’s the simplest way to create a protein schedule for yourself..

If you have a goal to eat X grams of protein per day, then in order to figure out how much protein to eat per meal is relatively simple.

First, you need to know how many meals you plan on eating.

Let’s create another example…

I know I eat 3 meals a day and 1 snack a day.

My goal is to consume 125 grams of protein total for the day.

3 meals + 1 snack = I eat 4x a day

125 grams of protein/4x a day= About 32 grams of protein

Therefore, I know I have to consume at least 32 grams of protein 4x a day in order to reach my protein goal.