If you have ever checked out our BioTRUST Nutrition blog or made any of our recipes, chances are, you already know my name: Coach Cristina, aka Coach CP, aka the (wo)man behind the curtain. You can usually find me concocting healthy recipes in the kitchen, running one of our Shape-Up Challenges, or helping customers just like you gain product knowledge, health and fitness education, compassionate motivation, or perhaps a friendly kick in the pants (i.e., accountability and support).
I firmly believe that our BioTRUST Nutrition Protein Blends reign supreme, which is why I not only include them in my healthy diet but also in my kiddos’ diets. I credit that to helping keep them alive and well-nourished for the last 11 and 12 years.
Why am I so passionate about protein, and where do I think it fits into a healthy diet? Well, just about anywhere!
Here are some of the Qs I get almost daily about protein:
How much protein should someone new to the protein game start with?
A good starting point for most people is about 0.75 grams of protein per pound of body weight a day. Keep in mind, though, that many factors can influence what’s optimal, including:
- Activity levels
- Goals
- Age
- Body fat percentage
- And food quality and quantity
Is there a maximum protein intake per meal?
Despite what you may have heard, your body is completely capable of using more than 20 to 30 grams of protein per meal. In fact, that may be the minimum amount you need per meal.
Is it good to eat every three hours?
Despite past health and fitness lore, eating every two to three hours is unnecessary. However, it does seem like a good idea to balance out your daily protein intake over the course of three or four meals. While it might be ideal to space those feedings out every four to five hours, intermittent fasting studies suggest it’s probably total protein intake that matters most.
What is the best type of protein to consume before bed?
Forget what you’ve been told about eating before bed. It’s not destined to make you fat. Well, at least when you’re eating the “right” foods. The latest research suggests consuming about 30 – 40 grams of protein before bed may help improve appetite control, boost metabolism, and improve body composition. Generally speaking, it seems like a slow-digesting protein (such as casein) may be a good choice.
Now that you’ve had some of the most pressing protein questions answered, it’s on to the fun stuff!
Here is one of my ultimate favorite protein smoothie recipes.
Recommended
Ingredients
- 2 scoops BioTRUSTLow Carb Lite, Vanilla Cupcake flavor
- 1 cup carrots
- ½ cup nonfat Greek yogurt
- ½ cup unsweetenedvanilla almond milk
- 1½ tbsp shredded coconut
- 2 tbsp walnuts
- ½ tsp cinnamon
- ¼ tsp ginger
- ¼ tsp nutmeg
- water/ice to your preferance
Instructions
- Add all ingredients to ablender/NutriBullet®, and blend until all ingredients are incorporated.
- Serve immediately.
- Enjoy!
Notes
- Coach Cristina
Nutrition
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