What’s the difference between adequate protein and optimal protein? Does it matter? Today I’m going to give you some basic but important information about protein and this is by no means complete, but I’m going to try to clarify some things that are related to questions I have always been asked about protein intake.

If you listened last week to the episode about carbs, another macronutrient, you are correct if you’re guessing that next week will be all about fats, the remaining macronutrient.

As a quick refresher, I think everyone should memorize the following:
• Fat provides 9 calories per gram.
• Carbohydrates provide 4 calories per gram.
• Protein provides 4 calories per gram.

What does that even mean? Quick example. Let’s say you’re looking at a food label and it says “10 grams of protein”, you can automatically know that you’d be getting 40 calories from just the protein in that source of food, plus the calories of whatever the carb and fat content are.

Highlights in this episode:
• How much protein do you need?
• The difference between not being protein-deficient and having optimal protein
• Talking to kids about protein
• Times that you might need to increase protein intake
• The importance of getting protein with your first meal of the day
• Easy, on-the-go egg muffins (exact recipe will be on my website)
• Protein when you’re eating a plant-based diet
• Smoothies and protein shakes
• Do you need whey protein or a protein supplement?
• Amino acids

Egg Muffins:

Adjust the amount to fit your needs. I don’t normally measure because sometimes I use a mix of egg whites (purely for convenience). How much you make will depend on how much planning ahead you’re doing.

• Pre-heat oven to 375 degrees
• Crack eggs and whisk them in a bowl
• Add black pepper or other seasonings as desired, whisk into eggs
• Spray muffin tins or liners with natural coconut or butter spray
• Pour mixture into muffin tin, filling approx. half way
• Add veggies or cheese if desired
• Place in oven for 15-25 minutes or until they are cooked
• Allow them to cool. Use a cooling rack if you have one
• Eat or store in refrigerator

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The information shared is for educational and informational purposes only. It should not be interpreted as an intent to diagnose, treat, cure, heal or prescribe.

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