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Macros & Protein

We are talking about macros again today, and getting into PROTEIN. I love protein. People do not get enough! In the video I talk about minimum requirements, but there are some out there who say the ideal amount is 1gram per pound of body weight. I aim for that, but probably land somewhere in the middle most days.

Let's get into it!!

Benefits of Protein:

  1. Helps you to build muscle/prevent muscle loss

  2. Keeps you full and happy!

  3. Makes overeating less likely

  4. Good for your bones

  5. Boosts metabolism

  6. Needed to build some of your hormones, some of your enzymes and some parts of your immunes system

  7. Gives you ENERGY.

  8. And SO MUCH MORE!

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Macros & Protein

0:01 Dr. Kathryn King here.

0:03 And today, we are continuing our chat about macros. So these are the large food groups that make up what you eat all day, okay?

0:13 So we’re talking about fat, protein, carbohydrates, and maybe fiber as part of the carbohydrates group - sometimes that gets counted too.

0:22 Today, we’re talking about protein.

0:25 So protein, most people think meat.

0:27 And yes, meat is, generally, just a mix of fat and protein, depending on what meat you’re looking at.

0:35 There’s very little carbohydrates, if any.

0:37 And so, yes, there’s a lot of protein in meat.

0:40 There’s protein in a lot of other things too.

0:42 There are plant based proteins.

0:43 And we’ll talk about that too.

0:45 But basically, one thing I see is people don’t get enough protein.

0:49 So the recommended daily intake of protein for a sedentary adult - this is somebody who doesn’t move at all - is 0.8 grams per kilogram, okay?

1:03 0.8 grams of protein, not meat, but protein.

1:07 So I weighed 145 pounds.

1:10 This is about 68 kilograms.

1:13 So my recommended daily intake of protein - if I were to just like drive to work, have a desk job, don’t really work out don’t do anything, to not be deficient, to just run my basic systems - is 0.8 grams.

1:29 If you’re actually moving and doing things and you want to build some muscles, then we’re looking at about double that, okay?

1:35 Maybe even a tiny bit more so.

1:38 So my recommended daily intake is about 55 grams.

1:43 So one egg is 6 grams, okay?

1:46 I don’t eat eggs, but if I did, I would have to eat like 9 eggs a day.

1:52 Chicken breast is 30 grams, okay?

1:57 8-ounce steak is 57 grams.

1:59 So now, we’re talking here, but that’s a lot of saturated fat depending on the cut of steak I get and how often I’m eating them.

2:09 Cup of chickpeas is, I think, about 39 grams of protein.

2:14 One time somebody told me that they are getting their protein from broccoli.

2:17 Broccoli? No!

2:18 Like, I think a cup of broccoli has like 3 grams of protein or something.

2:22 So you have to eat so much.

2:23 And so that’s for me - really 55 grams - if I’m not moving, okay?

2:28 I walk 7 kilometers a day on average at work.

2:32 I also have my wee dog that I walk every day.

2:34 I like to work out like 20 or 30 minutes in the morning, like five days a week, so I need more than that.

2:40 I think that not getting enough protein is a huge factor, especially in people’s energy levels.

2:48 So when I speak to dietitians who I like, and I like when I hear them say, they say that we should be eating around 30% of your calories from protein, okay?

3:03 So you can look at the calories and calculate it out that way.

3:06 You can look at the grams and just make sure you’re at least hitting your daily intakes and you’re getting enough calories and you’re getting enough protein and that it’s taking up enough space on your plate, okay?

3:17 So get that protein.

3:18 It comes from all sorts of things.

3:21 You can look on the internet: “What are so high protein foods?”

3:24 And again, if you’re really just starting out and figuring out your macros, get that kitchen scale, use an app, plug it in.

3:34 You don’t have to do it forever.

3:35 Just a couple of weeks to kind of get an idea of like, “Oh my goodness, a banana is 100% carbohydrates.”

3:41 And we will talk about carbs next.

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