The Power of Protein
Protein is essential for our bodies to function properly, in particular repairing and building tissues. What is less well known is that it can also influence your mood.
Happy Hormones
Our body relies on a delicate balance of neurotransmitters and hormones to regulate our mood, energy levels, and overall wellbeing. Certain protein-rich foods can help boost the production of these ‘happy hormones’:
dopamine - motivation and focus
stimulated by lean meat, poultry, cheese, eggs
norepinephrine - energy and alertness
stimulated by cheese, soybeans, beef, lamb, pork, fish, chicken, nuts, eggs, dairy, beans
acetylcholine - concentration and cognition
stimulated by eggs, meats and fish, dairy
Rapid Recovery
Training hard in the gym breaks down muscle tissue, which must be repaired fully for you to progress or even be ready to exercise at full capacity again. This is true of intense cardio as well as the more obvious activity of resistance training (including lifting weights and bodyweight/band exercises).
To prevent muscle cell breakdown, your diet must supply sufficient protein to facilitate protein synthesis (the body’s mechanism for maintenance and muscle growth). So after intense exercise, it's as equally important to consume protein to help your body recover and repair as to replenish your energy stores with sufficient carbohydrate.
Get it in Ya, son!
By now, it should be clear that to feel and perform your best you need to eat enough protein. However, not all protein sources are created equal. It's generally preferable to choose lean sources that are high in protein and low in fat. Some examples of lean protein include chicken, fish, turkey, lean cuts of red meat, tofu, legumes, cottage cheese, and Greek yogurt. These foods can help you to feel full and satisfied for longer, which can also support weight management.
To help you get started, I suggest creating a protein shopping list. Write down all the lean protein sources that you enjoy eating and keep this list with you when you go grocery shopping. This way, you'll be able to easily choose protein-rich foods when planning your meals.
When it comes to meal planning and prepping, it's useful to think about the base of your meals, which typically consists of a protein source, starchy carbohydrates, and vegetables. By focusing on high protein meal bases consistently, you can ensure you're getting enough of this essential macronutrient in your diet to ensure mood stability and sufficient recovery to benefit from one of the best stress busters going around - intense exercise.