Top Recommended Proteins From A Pilates Instructor

To build muscle and lean out, most of us know we should be getting a certain amount of protein in our bodies daily. But did you know that protein is also vital for many other bodily functions? 
 
Protein is the building blocks of life. The macronutrient is found all throughout the body—in the muscles, bones, ligaments, skin, hair, blood and virtually every tissue and cell. It plays a role in:

• Transporting molecules throughout the body
• Helping repair cells and make new ones
• Protecting the body from viruses and bacteria
• Promoting proper growth and development 

 
Clients always tell me they need to get more protein in their diet but don’t know where to start—I completely agree and can relate. There’s so much information and so many different types of proteins out there that it can be confusing at times to decide what is the best type to fuel our bodies. Is it plant-based or animal-based? A mix of both? And then there are the millions of protein powders and bar options. 
 
I’m not a certified nutritionist by any means, but as a Pilates instructor and overall health and wellness advocate, I know what has worked for me over the years. And I know what I would recommend to my clients to help them make the best decision for their bodies. So here are my top recommendations when it comes to three different categories of proteins—plant, animal and powder-based. 
 
Plant-Based Protein
 
Whether you are vegan, vegetarian or just trying limit your animal intake, plant-based protein is a great way to fuel your body for Pilates or any exercise activity. Some of my favorites include:

• Chickpeas: A single cup of chickpeas offers 14.5 grams of protein, which is why I always recommend these tasty little legumes as a plant-based protein option. Some studies have found that chickpeas are superior to other legumes when it comes to quality of protein because chickpeas contain all of the essential amino acids except methionine.  
• Lentils: If you know me, you know I love lentils. One cup contains a whopping 17.9 grams of protein. Lentils are also rich in iron (the mineral your body needs to create hemoglobin, which is the protein that transfers oxygen through the blood). So, if you are a vegan or vegetarian seeking a strictly plant-based diet, consuming lentils as a protein option can also help lower your risk of iron deficiency anemia. 
• Black & Navy Beans: Of all the bean varietals, these two are my go-to picks. One cup of cooked black beans offers 15.2 grams of protein and one cup of cooked navy beans offers 15 grams. Both beans are a great plant-based protein option and also a great way to get more fiber in your diet.  
• Peas: Peas, another type of legume, are an excellent source of protein as well as fiber, micronutrients and antioxidant compounds that promote good gut health and blood sugar levels. One cup of cooked peas packs 8.58 grams of protein. And by now, I’m sure you’ve heard of pea protein. Studies have shown that muscle gains associated with pea protein are comparable to those from whey protein.​

If you’re interested in learning more about each of these plant-based protein options, I highly recommend this Healthline article. 
 
Animal-Based Protein  
 
Of all of the animal proteins, I usually recommend seafood. My go-to’s being salmon (wild-caught), shrimp and scallops. 
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• Salmon: A 3.5-ounce serving of salmon has 25 grams of protein. Additionally, salmon is rich in omega-3 fatty acids, high in B vitamins, a great source of potassium and packed with selenium—a mineral that supports bone health and is said to improve thyroid function and protect against cancer. I try to buy only wild-caught to reduce risky pollutants and unsafe contaminates.  
• Shrimp: Shrimp is an excellent food to include in your diet and it’s jam-packed with protein. In fact, according to Healthline, shrimp is almost pure protein—boasting up to 77% of its calories. One serving contains 23 grams. And while shrimp is high in protein, it’s also low in calories, carbs and fat.  
• Scallops: Scallops are protein-rich at 24 grams per serving, and they are generally low in fat. They are also filled with vitamins and minerals like selenium, zinc, copper and vitamin B12.

​Of course, not everyone loves seafood, so I always suggest listening to your body and, if possible, try to eat a mix of both animal and plant-based proteins.  

In addition to these seafood proteins, I love a good grass-fed steak occasionally, to enrich my red blood cells. There are mixed reviews on whether red meat is healthy, but my rule of thumb is that once a week can be highly beneficial if it’s the “healthy stuff” (think grass fed and free of harmful hormones). 
 
I always say, if you’re craving it, eat a steak or have a good quality burger. Your body probably needs it!
 
Protein Supplements 
 
Through the years I have always been advised to use a protein powder to supplement the daily recommendations. It’s an easy way get leaner or lose weight. And for me, it’s become a staple in my diet. 
 
As a simple, quick meal replacement, you can put a clean protein powder in a shaker-bottle with water or nut milk. I try to get one or two in daily when I’m trying to lean out. (Chicken bone broth is another one of my favorites on-the-go as it’s highly nutritious with minerals and vitamins.)
 
Next time you’re at the studio, check out Premium Protein. It’s one of the few powder protein supplements that I recommend since it’s super clean with just 3 ingredients. Plus, it has 19 grams of collagen peptide proteins and only 80 calories. I also love it because it tastes great. 

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