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> Protein Intake and Protein Supplements

Protein Intake and Protein Supplements

Posted on 09/15/2015 by Kulae

Some of my Shape Up members have asked me "why so much protein?".  

Here are the top 5 reasons that increasing protein during the Shape Up 12 week program or any new fitness regime is so important.

1. Protein is very satiating. Protein helps you feel fuller for a lot longer and it helps to slow digestion making you less likely to go for round two.
2. It helps eliminate sugar spikes. When you pair protein with a carbohydrate it slows the absorption of sugar into the bloodstream which can help keep your sugar levels more constant and ward off future cravings.
3. Your body uses more energy to digest protein (Thermic Effect of Food) than it does to digest fat and carbs.
4. It fuels the fat burning process. During Shape Up you are looking to burn some fat and by doing so you will be building lean muscle. You can not do this without protein and the more lean muscle you have the more effective your body is at burning calories.
5. Protein helps repair muscles after a hard workout. Post-workout your muscles are very sensitive to nutrients, for this reason it is very important to get good quality food back into your system post workout.

Make sure you get your protein from local, organic farms or wild caught fish. When your intake of protein increases you want to be sure you have a good quality source.

I am a huge promoter of eating whole foods, but that doesn't mean that I am opposed to protein powders/supplements.

With so many protein powders on the market how do you know which one is right for you?  The types you will see most often are whey, soy and casein.  Whey is the most commonly used because it easily dissolves in water and it is a complete protein having all 9 essential amino acids.  Whey is a milk protein, if you can not tolerate dairy well there are other options out there for you.  My favorite non-milk protein powder is Jay Robb's Egg White Protein.

When looking for a protein check out the ingredients list, if its a mile long then choose another.  You want a protein powder that is clean with out a lot of fillers or added sugar. I always aim for one that has at least 20 gms of protein per serving, with low carbs coming from sugar.  

When starting Shape Up you may have a hard time getting all the protein servings in from whole foods.  A smoothie made with protein powder is a great option.  If you are on my Shape Up program and have a protein powder that you are unsure about whether or not it fits in with your goals send me a picture of the nutrition label and I will help guide you!


For more about Meredith's Shape Up program, you can check her out her website!

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