Protein Challenge Week 1

Hey Everyone!

It's been several days since my last post. I've been busy with family time over the long Easter Weekend (four day weekend! Yay!).  We had a great time with visits from Katie, Josh, and Brandon, and celebrating Carol's birthday and Easter. How was your weekend?

from www.beefitswhatsfordinner.com

Some of you may remember from last week when I posted that I'd be participating in a 30 Day Protein Challenge. It's through www.beefitswhatsfordinner.com. Now that I'm a week in, I wanted to update everyone on how it's going.

The first five days of the challenge were all about data gathering. I recorded what I ate every day, specifically noting how many grams of protein I was consuming. I'm not counting calories, just protein. I'm also noting my mood and energy level, and how much exercise I'm doing. Day six of the challenge I was to review my food journal and identify where I may be able to shift my protein consumption. Day seven, today, is a "rest day," and I'm to eat normally and not worry about writing it down.

from proteinchallenge@beef.org email blast.

What did I learn from the first week?

On average, over six days of recording my consumption, I've been eating 81.7 grams of protein each day. According to the challenge website, a daily goal of protein consumption should be between 75-90 grams per day, so I'm right in the middle of that. Some days I was way over (*ahem*Easter*ahem) and some days I was way under. The meal where I have been consistently getting the least protein is breakfast, as it likely is for many people. But I'm still on track for my overall total protein consumption in a day, so what I lack in breakfast I make up for at lunch or dinner.

I also have been charting my mood, or "hangriness," as I've been thinking of it in my mind. I do get a little more irritable if I haven't eaten. First thing in the morning is a challenge for me, especially before I've eaten or had coffee. Not sure what to do about that since I don't want to eat a huge meal right before going to bed. Probably best to just keep warning people and try my best to not be grumpy out loud.

I'm also noticing that when I exercise, it seems to curb my hunger pangs and keep my mood positive. Maybe I need to jump out of bed and do some jumping jacks??? I feel less hungry longer during and right after exercise, but then it hits like a ton of bricks and I want to eat ALL OF THE FOOD like RIGHT NOW!

Here is a sample of a day from my food journal. 

I also struggle on the days I have track practice after school because it's a long time from lunch to dinner. School lunch is at noon, practice from 4-6, then half hour drive home, then maybe eat dinner by 7 or 7:30. Some days, I get my own workout in before track practice, too. Noon to 7:30 p.m. is a looooooooong time.

One other thing I have noticed is that I do a pretty good job of balancing proteins with fruits, vegetables and grains. I don't eat a ton of highly processed foods and do a pretty good job of eating produce. So that's good!

After reviewing my food journal and thoughtfully considering my eating, exercise, and emotion patterns from the past six days, here are some strategies I am going to try going forward throughout the challenge--

- Eat more protein during breakfast. I might have to do a little cooking ahead or having more protein options on hand, such as nuts and cheese.  

- Have a protein-centered snack in late afternoon to tie me over until dinner. Maybe consider having a small snack on hand for after practice on the drive home, too.

- Shift less protein from dinner time to keep balance throughout my day on days when I am having a higher protein breakfast and snacks.

For me, being on track with the total amount of protein I am getting is great. The learning and changing process is more pertaining to when I get my protein throughout the day and strategizing how best to fuel my active lifestyle. It would be good to research whether or not an active person requires more protein, and how much more.

Over the next week, I'm going to be attempting to put my new strategies of shifting protein consumption into play. Stay tuned in about a week to hear about my progress!