Protein is necessary for growth and helps you recover from lifting weights. As we lift weights, we tear down our muscles, which then the protein helps repair those muscles.
Protein is made of amino acids. Protein from animals is considered to be a complete protein, which plant based proteins are incomplete.
There are 21 amino acids—but only 9 are essential—(cannot be synthesized by the body). Our goal, at first, is to get you to eat more protein since there is not as much emotional attachment when compared to sugar / carbohydrates.
Lets just start with you eating more protein since you are already stressed from quitting drugs and alcohol. We don’t want to cause you to be even more stressed—but just want to slowly lead you into the game of health.
Animal Protein Sources: Beef, Chicken, Steak, Turkey, Pork, Cheese, Seafood, String Cheese, Protein Shakes, Eggs….Etc.
Thermic Affective Food
When you eat protein the digestive process has to go to work, which means you burn a lot more energy throughout the day. Protein is harder to break down than the other two macronutrients (carb & fat), which means that you automatically start burning more energy just by implementing more protein into your diet.
5-10 percent of your body’s daily energy requirement go into processing food. Some foods have a higher TEF than others—but protein is the highest TEF.
You will burn up to 30% of the calories in lean protein foods just to process them. Carbohydrate: 15-20% of the calories in carbs.
Fats: Most easily digested—only 2-3%.
Satiety
Protein sends a signal to your brain saying that you are full, content, and well nourished.
Satiety occurs in the gut and when you have been nourished properly it sends a signal to your brain that you are satisfied.
By eating more protein you will feel satisfied and less hungry throughout the day, which will make it so that you don’t over consume food—less binging.
The prime rib gets worse tasting with every bite—but not those Oreos. The Oreos lack nourishment, which means they are low in Satiety. Prime rib is high in satiety because it fills your body with good nourishment.
The SOAR Way
Goal is to balance your hormones. For so long your hormones have been all out of whack and our goal now is to help you find balance (homeostasis).
Protein, Fat, and Carbohydrate at every meal will lead you to feeling balanced and safe on an eating schedule. Preparation is key. Preparation is huge form of spiritual work.
Stick to eating appointments. Just like any other appointments that you may have throughout the day, we want you to do the same with nutrition. We need to help you find a healthy routine and schedule—and what better way than to have a nutrition schedule that the rest of your life can mold around.
Hydration
Upon waking up—drink a big glass of water so that you can start your day being filled up on water.
At each eating appointment drink more water. Always carry water with you. By the time you feel thirsty—it’s too late and your body is already low on water.
Goal is to drink 1/2 your body weight in ounces.
Hydrate for performance—which means if you are training you should take that into consideration so that you can be healthy in your training. If you are training and don’t drink enough water—then you will become dehydrated and unhealthy, experiencing headaches. You need extra water the more you are sweating. Drink water during—before—and after a workout.
Learn Together Questions
Discuss and ponder on the following questions:
Do you know what protein is?
What types of protein do you eat?
Talk about your meals and the different protein sources that you use (animal, plant, protein powder).
Can you see how protein helps aid in the gym recovery process?
Does eating more protein help you to feel more satisfied and less hungry?
Is it easier to not binge on sugar if you are eating more protein?
What is the current role that protein plays in your life (when, where, how)?