Importance of having a high protein to calorie ratio for each meal

I’ve recently been reading Dr Andrew Huberman’s book ‘Protocols’ and have found so much fascinating information and health tips that we should all be adopting as part of our daily routines.  Dr Huberman is a Stanford neuroscientist who hosts a popular health podcast called the Huberman Lab. Today I want to chat about protein and give you some simple tips and tricks based off Dr Huberman’s advice.

Your daily goal should be 1-2.2 grams of protein per kg of body weight. This figure will vary based off your age and activity levels. It is important to spread this out per meal/snack throughout the day, rather than try do it all at once. For the more active individuals, aim to include 30-50 grams of high protein to calorie ratio food at each meal or snack.

The number of calories will vary depending on the food types you pick. The best sources of high protein to calorie ratio sources are poultry, lean red meat and fish. Other good options include whey protein, eggs, Greek yoghurt and cottage cheese. Personally, I like to add these foods into meals I already eat every day. I add Greek yoghurt to my overnight oats, include a quick whey protein shake with water after my gym session, add a boiled egg to my lunchtime chicken wraps and add cottage cheese as a replacement to cheddar cheese in my burrito bowls for dinners. These little changes make a massive difference to my protein intake without having to change the meals I enjoy drastically.

Plant based options have a less favourable protein to calorie ratio but can still be effective.  These include beans with rice, lentils and quinoa.

Nuts, nut butters and most cheeses are generally not high-quality protein sources, as they are generally high in fat and calories dense. Therefore, their protein to calorie ratio is not very favourable (you still get the protein but you get the calories as well!). Try limit nut butters to a few tablespoons a week and check the package to make sure there are no added sugar/oils (often there is!). Whole seeds and whole nuts are better options then nut butters but are still high in fats.

Whilst protein bars can provide high protein for relatively low calories, they are often highly processed. Therefore, it is important to have a look at the nutritional panel to check for added sugars, saturated fats, as these can be quite high at times. It is also important to check the actual calories of the bar, as this can vary a lot between bars.

For people who often overeat, Dr Huberman recommends eating your high protein foods first, followed by any starch food, then fibrous vegetables. Leaves the carbs for last (can be hard to do). This will allow for better appetite regulation and digestion and will help you enjoy more satiety.

These simple tips can help easily increase your protein intake which is so important for whatever your goals, be it weight management/maintenance, building muscle or just stopping the constant sense of hunger you may be experiencing.