Are you getting enough protein?

Presented by: Karen McCoy
Personal trainer and former competitive bodybuilder

I'm confused about protein. I don't eat enough of it, but I do try to eat a dinner consisting of some chicken or fish each night. Am I getting enough?

From your question, I don't know if you're a man or a woman, but regardless, you're definitely not getting enough protein.

Protein is critical for so many things, including proper thyroid function, healthy bones (our bones are 25% protein), balancing hormones, and steadying our sugar levels in the body, which will reduce our risk of diabetes and other insulin-dependent diseases. As well, protein builds the immune system, builds healthy blood, and maintains healthy muscle, ligaments, tendons and joint, to name a few things!

How much to do you need? Here's the formula - for people who are moderately active, you need 0.5 grams of protein per pound of lean body weight (if you are overweight, you don't factor in your total weight, but what your true weight should be). So if you are 120 pounds, you need at least 60 grams of protein a day, and you need to maintain this minimum requirement every day.

If you are quite active (ie weights and cardio 4-5 times a week), this value goes up even more (a qualified sports nutritionist can help you determine exactly what your values are).

Women generally have a tougher time getting enough protein, so I suggest making a protein shake. They're a fast, easy and inexpensive way to make sure you're getting enough protein. You may want to investigate the many powdered proteins on the market to see what suits you (whey, soy, hemp or rice). Aim for one that has no additives and gives you 20-30 grams of protein in a serving (men can absorb up to 30 grams, women can absorb up to 20 grams at one sitting).

While protein shakes are just one valuable source of protein, you'll still need to eat whole food, so get a good food counter book to familiarize yourself with various protein sources like meat, dairy and soy. And remember, you should be eating protein 4-5 times a day, as you can only absorb so much at a time, and it can't be stored in the body. You also need to have a constant supply in our body at all times, as your body needs to be able to call on it when it needs it. If it's not there, you've lost that opportunity to repair, balance hormones, and maintain lean muscle mass.

And ensure you're taking protein in first thing in the morning - it will set your body up for burning fat, building and maintaining lean muscle, leveling out the hormones that create uneven blood sugar levels, and increases energy. It's truly nature's perfect food!

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