Healthy Lifestyle Nutrition

Why is Protein Important in my Diet?

Protein is one of the three macronutrients that is necessary to include in your daily diet. Despite recommendations from different FAD diets, you need all three macronutrients in order to maintain your health, energy, and fitness goals. Eliminating any of the three macronutrients puts you at risk for nutrient deficiencies and illnesses. 

What is the purpose of protein in my diet?

Protein has several important roles in our body. It helps you build muscle and helps you recover. It also helps repair your muscles and keeps you well nourished. 

How do I incorporate protein in my diet?

Not all protein is created equal. One easy tip when choosing a protein is to choose lean protein over breaded or fried. It is also best to limit red meat to once or twice a week. Although red meat serves as an excellent source of protein and iron, it is also high in saturated fat which can lead to high cholesterol. Another tip is to incorporate fish 2-3 times per week. Fish is a great source of lean protein and certain fish like salmon and tuna can provide omega-3. Omega-3 helps to raise the good cholesterol, HDL. 

It is also important to incorporate plant based meals when possible. One way to add plant based protein into your diet is with CF(Protein)®. CF(Protein)® has 13 grams of protein from pea protein. Pea protein contains all nine essential amino acids. It is easily digestible and has a pleasant taste and texture. Additionally, it is a good source of iron and other nutrients. Unlike other protein powders like whey, pea protein is not a derivative of milk so it can be consumed by those with allergies or following a specialty diet (vegan, vegetarian, paleo, etc.).

How much protein should I be eating?

The amount of protein you need is different based on many factors including, age, weight, height, activity level, among other things. To find out how much protein you need, we recommend speaking to your doctor or a trained professional. 

What are the recommended uses for CF(Protein)®?

CF(Protein)® is an excellent product to consume regardless of whether or not you have a surgery on the calendar. A rich source of plant-based protein, antioxidants, and anti-inflammatory compounds, this nutrient-dense drink provides a concentrated dose of healthy ingredients to fuel your day.

Some ingredient highlights include:

  1. Plant Protein: Our plant-based protein is easily digested, with yellow-pea protein contributing a significant dose of amino acids that promote muscle recovery and repair.
  2. Complex Carbohydrates: Complex carbohydrates derived from fruits allow CF(Protein)® to deliver a rich energy source without the use of cheap, low-quality additives and simple sugars found in most protein drinks.
  3. Healthy Fats: Functional fats from chia seed oil provides a healthy dose of essential omega-3 and omega-6 fatty acids to help minimize inflammation and saturate the body with healthy fats.
  4. Electrolytes: Coconut water is an excellent source of essential hydration, supplying minerals and electrolytes to recover and revitalize from surgery, sports, or summer heat.

While CF(Protein)® is a great on-the-go snack or mealtime supplement for anyone, it may be particularly useful in supporting the nutritional status of certain people. 

At CF Nutrition, we recommend consuming 1-2 bottles of CF(Protein)® daily if you are:

  • An athlete (or particularly active individual)
  • Underweight or malnourished
  • Elderly
  • Recovering from illness or injury
  • Preparing for or recovering from surgery
  • Following a liquid diet
  • Traveling

For more information on CF(Protein)® and a complete list of ingredients and nutrition, please click here.

So what are you waiting for, get the best on the go protein now. Visit our website to purchase. 

Featured Posts Healthy Lifestyle

What are My Protein Needs?

High protein, low fat, low carb, no sugar…….oh my!!! How are we supposed to know how much protein we need when there is so much information out there? Well, it is tough and to be honest- there isn’t a one size fits all approach. Many factors affect your protein needs including age, gender, lean body mass, fitness level, training regimen, and more. However, today we will break down some different scenarios and help you determine a range that may be a good fit for you and your lifestyle. 

Here are a few scenarios that might fit your specific goals:

If you are trying to build muscle…..Your daily protein intake should be between 1.2-2.0 grams/kilogram of body weight. 

If you are an athlete…..Your daily protein intake should be between 1.2-1.7 grams/kilogram of body weight.

If you are trying to maintain weight….. Your daily protein intake should be between 0.8-1.5 grams/kilogram of body weight. 

If you are trying to lose weight….. Your daily protein intake should be between 1.5-2.5 grams/kilogram of body weight. 

If you are preparing for surgery….. Your daily protein intake should be between 1.2-2.0 grams/kilogram of body weight (if you are underweight it should be closer to 2.0 grams/kilogram).

If you are highly active……..Your daily protein intake should be between 2.0-2.5 grams/kilogram of body weight. 

To determine how much protein you need, take your body weight in kilograms and multiply it by your range based on your goals (see the above scenarios).

So, let’s say I am 150LB and I am preparing for surgery:    

Divide your weight in LB by 2.2 to get your weight in kg

o 150/2.2 = 68.2 kg

· Next, multiply your body weight by 1.5 to 2.0

o 68 times 1.5=102; 68 times 2.0=136 g

· So, you should consume 102-136 g per day of protein

*Please note that if you have chronic kidney disease or other specific health conditions please speak to a registered dietitian or your doctor  as your protein needs will be lower. 

Other ways to calculate protein needs:

Another way to determine your protein needs is by taking a percentage of your total calories. Typically, your protein will account for 10-30% of your daily calorie intake. There are 4 grams of protein per calorie. 

Let’s do an example:

I am on a 2000-calorie diet and want my protein to be between my total calories.

2000 calories times 10-30%:

200-600 calories from protein.

200-600/4 (because there are 4 calories per 1 gram of protein)

50- 150 grams of protein per day

*If you want to follow a higher protein diet, you will want to aim closer to 150 grams of protein per day. Whereas if you want to follow a low protein diet, you will aim closer to 50-75 grams of protein per day.

How should I break up my protein throughout the day?

As a general rule of thumb, you want to divide your protein up and have some at each meal and snack. Protein helps to keep you feeling fuller for longer so it is good to include some each time you eat. Depending on your protein needs, you should aim for 15-35 grams of protein at each meal and 5-15 grams of protein at each snack.

Here is an example:

Goal: 100-125 grams of protein/day

Breakfast: 20-25 grams

AM Snack: 10-15 grams

Lunch: 25-30 grams

PM Snack: 10-15 grams

Dinner: 30-35 grams 

Night Snack: 5-10 grams

How much protein is in CF(Protein)®?

Each CF(Protein)® has 13 g of protein per bottle. So, depending on what else you are eating and drinking, and your specific protein needs, consuming 1 to 2 CF(Protein)® drinks per day can help ensure you are optimizing your nutrition and help you to meet your needs. CF(Protein)® is not designed to be a sole source of nutrition. Therefore, consuming whole foods, high in protein, is recommended before and after surgery to meet your protein and calorie needs.

Is CF(Protein)® a meal replacement?

At CF, we encourage all our clients to consume well-balanced meals with a variety of food groups and plenty of fruits and vegetables. Depending on your calorie and protein needs, CF(Protein)® may not provide enough calorie and protein for a complete meal. Each meal you consume should have a balance of complex carbohydrates, lean protein, fiber, healthy fats, and fruits and vegetables. Food is fuel so ensuring you are consuming enough calories is of utmost importance. With that being said, if you enjoy drinking CF(Protein)® during breakfast, lunch, or dinner time, we recommend pairing your CF drink with something else to make a complete meal. This could be a piece of whole grain toast with 1/3 an avocado or nut butter or maybe some whole wheat crackers with hummus.

CF(Protein)® can also be consumed as an on-the-go snack. For healthy individuals and those with nutrient deficiencies, it is an excellent addition to ensure a well-rounded, nutrient-dense meal. It contains an abundance of vitamins and minerals derived from fruits and vegetables, along with other healthful antioxidants and anti-inflammatory ingredients.

Now that you know your protein needs, shop our website https://drinkclearfast.com/ to stock up on CF(Protein)® to help you reach your goals!

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