Your Body is a Protein-Powered Machine!

Let’s talk about something your body really loves — besides massages, chocolate, and sunshine. It’s protein! And it can be found in lots of foods that you may not even realize.

Everyone from athletes to grandmas seem to be talking about and benefitting from it right now.

Protein = Brain Fuel

Parents, do you want your child's brain to stay sharp enough to crush math problems and remember where they put their shoes? If you've ever tried helping with 5th grade math these days, you know what I'm talking about. Protein helps your brain grow and work properly. It’s like the brain’s building blocks — Explaining to your kids that it's kind of like LEGOs, but way smaller and way more important. Without enough protein, your brain might feel like it’s stuck in slo-mo.

Muscles Need Their Protein

Muscles are like the engines in your body — they help you run, jump, lift, and even smile. And muscles LOVE protein! It helps them grow in a healthy progression. Without protein, your muscles would be like, “Umm… we’re tired. Let’s just lie down forever.” If you notice you are going through a time of just feeling sluggish, look at the amount of protein you are consuming. The same goes for your kids.

Bones Aren’t Just About Calcium

You’ve probably heard that calcium is good for bones — which is true! However, protein is also a VIP in the bone building department. It helps bones stay strong and healthy.

As We Get Older, We Need MORE!

As we get older, our bodies actually need even more protein to stay strong and healthy. As we age, we lose bone mass. That is just a fact of life. But we can absolutely slow that rate down by our lifestyles (more strength training, protein intake, lowering stress/cortisol levels, etc.) An easy way to incorporate more protein into our diet is to be sure we are eating some with every meal and snack.

Not All Protein Is Created Equal

Here’s where it gets a little science-y. Some proteins are complete, which means they have all the building blocks your body needs (they’re called amino acids.)

Animal proteins (like chicken, eggs, fish, and yogurt) are usually complete. But some plant proteins (like beans and nuts) might need to be mixed with other foods to get all the pieces. So don’t worry — you can totally eat plant-based and still get protein, it may just take eating even more food than you normally would.

Easy Ways to Add More Protein to Your Day

Okay, now let’s get to the good stuff. Here are some easy and fun ways to sneak more protein into your meals and snacks:

• Breakfast: Add peanut butter to toast or bananas, mix eggs into your morning, mix up a good quality smoothie with protein powder, or top cereal with Greek yogurt (or kefir).

• Lunch: Try a turkey sandwich, bean burrito, or hummus and veggie wrap.

• Snacks: Grab a string cheese, hard-boiled egg, trail mix, or protein smoothie.

• Dinner: Load up on chicken, tofu stir-fry, salmon, or lentil soup.

• Dessert (yep!): Try Greek yogurt or kefir cheese with honey and berries, or a protein-packed smoothie pop.

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Final Protein-Powered Thoughts

Protein isn’t just for bodybuilders or gym rats — it’s for YOU. It helps your brain think, your muscles move, and your bones stay strong. As you grow (and even when you’re old enough to say “Back in my day…”), protein is your trusty sidekick.

So remember: every superhero needs fuel. And protein? It’s the superhero snack your body deserves. 🦸‍♂️🦸‍♀️

Now go forth, protein-powered pal, and conquer the day — one snack at a time! 🥚💥

Want this turned into a printable version, recipe card, or classroom activity sheet? Just say the word!

Nourishing Nugget: Grill up some slider patties topped with cheese (if you are able to tolerate dairy) and keep them in your fridge for a quick add in for lunches or snacks.