Fuel Up with Protein: Energize Your Mind and Body

May 13, 2024

At Modern Minds, we understand the importance of prioritizing health. One common challenge many of us face is getting enough protein in our daily diet to support our overall wellbeing. But why is protein so essential? It’s about fueling our minds and bodies so we can show up as the best version of ourselves across all aspects of life.

Understanding Your Protein Needs

Protein plays a crucial role in our bodies, providing the building blocks for muscles, bones, skin and more. The recommended protein intake varies depending on factors like age, weight, activity level and overall health goals.

For the average sedentary adult, the recommended dietary allowance is 0.8 grams per kilogram of body weight, which is about the weight of a banana. However, as we age and muscle mass naturally declines, our protein needs increase to maintain strength and independence. Regular exercise also elevates protein requirements, with active individuals needing even more to support muscle repair and growth.

To calculate your protein needs https://www.calculator.net/protein-calculator.html

Tips for Meeting Your Protein Goals

There are plenty of delicious and nutritious ways to increase your protein intake. Trying these can be a one-degree shift to adding more into your daily eating routine. Try incorporating foods like Greek yogurt, nut butter, flax seeds and legumes into your meals and snacks.

Keep grab & go food handy

Some good options include:

  • hard boiled eggs
  • nuts
  • Skippy Peanut Butter Balls
  • Justin’s organic individual almond butter packets
  • string cheese

Use protein powder

Protein powders offer a convenient way to supplement your diet, but choosing the right one is key. Dr. Kelly Holes-Lewis recommends selecting a protein powder that aligns with your body’s needs and preferences. Whether you opt for animal-based or plant-based options, the goal is to find a powder that works best for you.

Dr. Holes-Lewis prefers pea protein for its nutrient profile and versatility, and she likes OWYN protein shakes for the balanced ingredients and nourishing benefits. Ultimately, the best protein powder is one that supports your health goals and tastes great to you.

Try a smoothie

And don’t forget about smoothiesโ€”a convenient and customizable option for boosting protein while satisfying your taste buds and getting your fruits and veggies in.

Here’s a simple smoothie recipe to get you started:

Healthy Basic Smoothie Recipe

  • Plain Greek yogurt
  • Nut butter
  • Flax seeds
  • Protein powder
  • Fruit (frozen berries, cherries, mangos)
  • Greens (spinach or kale)
  • Liquid base (water, regular or coconut milk)

Blend ingredients together and pour into your favorite cup.

*Feel free to customize your smoothie with additional ingredients such as avocado, cocoa powder or hemp seeds for an extra nutritional boost.

Fuel Your Body, Feed Your Mind

At Modern Minds, we’re committed to helping you achieve your mental health and wellness goals. Whether you’re looking to increase your protein intake, improve your mental health or enhance your overall well-being, we’re here to support you every step of the way. Remember, prioritizing your health isn’t just about what you eatโ€”it’s about fueling your body and mind for a vibrant life.