Maybe you have heard (and maybe not!) that getting adequate amounts of protein is important for the body, but why? Let’s first see what protein is.

Protein is the major functional and structural component of all the cells in the body. At around the age of 30, our metabolism stops relying on the growth hormone, and switches to our diet. Meaning … when people joke about the thirties, how they start going to bed early and eating kale – they’re not wrong! Your diet will play a major role in many things such as energy level, recovery from illness, muscle growth/decline, and more. This shows that adults need increased protein to support all of the changes that come with “adulting”… YAY!

Amino acids are the building blocks of protein. Did you know that the body needs amino acids within 20 minutes to 1 hour of waking? Adults should consume at least 30 grams of protein at each meal, especially when dieting, and makes the biggest impact when eaten at breakfast, due to fasting overnight.

Besides providing satiety, protein does many things that might surprise you. First it aids in thermogenesis, which means it increases the burning of calories. WOOHOO! Protein rich diets have also shown to improve the prevention of: type 2 diabetes, osteoporosis, muscle loss, and heart disease!

One more thing: there was a significant reduction of risk of stroke in women who consumed 20% more protein in their daily diets, as well as lowered blood pressure, in a study conducted on women the ages of 50-79 years.

Have I convinced you, yet?

Okay, Sarah, but I don’t like meat.

Don’t worry, I got you! Scroll down and there is a list of protein ideas for everyone that include options besides meat.

I like coffee only in the morning, as it is my nice, warm hug.

Two things: #1 – don’t drink coffee on an empty stomach! But whyyyyy? Coffee is acidic, and drinking it on an empty stomach will ruin that good gut bacteria you have been working so hard on! #2 – eat something first, and then snuggle up.

I have also included some protein shakes in the list below, for people who want a grab and go breakfast or anytime snack!