• More protein often means better appetite control . Because protein helps release satiety hormones , people feel fuller and more satisfied when protein is higher , even if they actually eat less food .
How to help your clients do this
As fitness professionals , we need to remember the difference between researchers / experts and trainers / coaches . Researchers and experts are concerned with precision , details , and the exact amounts of things . Trainers and coaches are concerned with helping clients do simple actions consistently .
Fundamentals first
• A basic , realistic , one-size-fits-most recommendation for protein intake is :
• People should try to get 1 to 2 palmsized portions of higher-protein foods at most meals .
• Athletes and those looking to gain muscle mass should probably have 2 palms per meal , and focus on doing this more consistently .
• Consistency and frequency are more important than getting the ‘ perfect ’ amount .
You can make it more complicated than this if you are working with advanced clients ( and are certified to do so ), but there ’ s no need .
One of the best things you can do is to consistently educate clients about what foods are better sources of protein . Many vegetarian clients , for instance , end up eating a lot more peanut butter than they need : it may have similar protein content to steak , but it also has almost three times the energy !
Variety if possible
Encourage clients to eat a wide variety of higher protein foods . With plant-based eaters in particular , encourage them to keep their protein roster as diverse as possible , whether that ’ s trying different beans , legumes and high-protein grains , or including some occasional animal products such as eggs .
Be realistic and supplement as needed
People who struggle to get enough protein from ‘ real food ’, or people looking for a convenient , portable , shelf-stable protein source may also benefit from supplementing with protein powder .
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Dr Krista Scott-Dixon is the Director of Curriculum for Precision Nutrition . Previously , she was a professor at York University in Toronto , Canada , as well as a researcher for a public health institute . She is the co-author of The Essentials of Sport and Exercise Nutrition . krista @ precisionnutrition . com
26 | NETWORK SPRING 2017