It’s Day 10 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s video, catch up with Day 9 here.
Our health and wellbeing expert, Fiona O’Donnell, explains what’s involved for Day 10 in the video below. Tell us how you’re getting on during the challenge by tagging us on social using #mkt21days — we’ll cheer you on!
You may also enjoy: Cheap Chickpea Recipes That are Packed with Flavour (and Protein!)
Watch Day 10 here: https://youtu.be/gvN7hs1OfCw
Day 10 – Protein
When it comes to nutrition, social media will lead you to believe that the answer is always just around the corner. This tablet is going to fix everything, that multivitamin is going to change your life, this shake is going to solve all your problems… Unfortunately, none of that is true, and a lot of it is just marketing.
Realistically, when it comes to nutrition, feeling better, developing a thriving gut, and improving performance, it all comes down to the basics. One thing Fiona sees regularly in her training clients is that we tend to overlook our protein requirements — and in general, women over the age of 30 don’t eat as much protein as they need.
Take Stock of Your Protein Intake
Think about what you’ve had in the last 24 hours. Did you have porridge, cereal, muesli or yogurt for breakfast? What did you have for lunch? Ask yourself: where was the protein, and was it high-quality protein?
Dinner is often okay — most of us are good at doing meat and veg, so our protein portion at dinner usually isn’t lacking. But it’s worth looking back over your protein intake across the whole day and becoming more conscious of it over the next week.
How Much Protein Do You Need?
Broadly speaking, a portion of protein is roughly the size of the palm of your hand. Palm size is relative to body size, so if you’re petite, your portion will be smaller — and if you’re tall and broad, your protein requirements will be higher.
Getting enough protein helps support your immune function and helps you retain muscle, even before you consider any strength training. If you do start strength training, protein also supports your capacity to build quality muscle.
As a bare minimum, aim for approximately four portions of protein a day if you’re eating animal-based proteins, and a bit more if you’re relying on plant-based proteins like tofu, tempeh, quinoa, chickpeas and lentils. These are quality proteins, but not all of them are whole proteins, and not all are absorbed and used by the body as efficiently as animal-based proteins — so you’ll need to eat a bit more of them to get the same benefit.
Today’s Task
Ask yourself: am I getting four defined portions of protein in my day? If the answer is no, try making a list of your favourite protein sources and popping it on the fridge as a reminder that nourishment is a top priority. Every time you have a meal or reach for a snack, try to add in one of these protein sources.
If you have any questions throughout the Challenge, [email Fiona](mailto:info@fionadonnell.ie?subject=MyKidsTime%2021%20Day%20Challenge) or send her a message on Instagram or Facebook, and use the hashtag #mkt21days to let us know how you’re getting on with the Challenge!
You may also enjoy: Make Up a Batch of Kid-Friendly Protein Energy Bites
Frequently Asked Questions
How much protein should I be eating each day?
As a general guide, aim for around four palm-sized portions of protein a day if you’re eating animal-based sources, and slightly more if you’re relying mainly on plant-based proteins like tofu, tempeh, lentils and chickpeas, since these are absorbed a little less efficiently by the body.
Why do women over 30 often fall short on protein?
Many everyday breakfast and lunch choices — porridge, cereal, muesli, yogurt — are low in protein. Dinner tends to be well balanced, but the rest of the day often gets overlooked, so overall daily intake can fall short without people realising it.
What are some good plant-based protein sources?
Tofu, tempeh, quinoa, chickpeas and lentils are all solid plant-based options. They’re quality proteins, but you may need larger portions than you would of animal-based proteins to meet the same daily target.
How can I make sure I’m getting enough protein day to day?
Try keeping a simple list of your favourite protein sources somewhere visible, like the fridge, and aim to include one at every meal or snack. Small, consistent additions add up over the day.
Related Articles
- Mykidstime 21 Day Health & Fitness Challenge – Day 9
- Cheap Chickpea Recipes That Are Packed with Flavour (and Protein!)
- Make Up a Batch of Kid-Friendly Protein Energy Bites
Keep Going with the Challenge
Enjoying the 21 Day Challenge? Browse the rest of the series for more daily tips from Fiona, and save your favourites so you can revisit them whenever you need a boost.
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