Protein Packed Parenting
“You can’t pour from an empty cup”...total cringe saying as the kids would say, BUT, your cup can now be filled with things that keep you fuller longer, give you energy, and help you recover in more ways than one, so it’s more like “Put the right things in that cup!”
Instagram is telling me what I need these days as it has suddenly turned into a protein ad targeted directly at my late-night mom scrolling. From fitness influencers to mom bloggers, everyone is talking about the importance of protein for women—and especially for moms. I’m loving the shift in messaging to “strong not skinny” with more women in fitness focusing on heavier weights and higher protein …things that were once just left for men in the gym, as we were always told we’d get bulky lifting heavy weights (that’s an old myth).
I’m realizing that the aesthetics of fitness online are changing from “pilates princesses” to a large focus on strength, power, and endurance (more my speed ). If you haven’t tried our booty strength and booty circuit classes, definitely check those out! Heavy lifting improves strength, bone density, metabolism, and body composition (you will definitely see a change). When I say “heavy lifting,” I’m not talking about bodybuilding and bench pressing per se, I’m talking about picking up weights that may intimidate you a bit at first glance (15 lbs, 20 lbs, 30 lbs), but you will see you CAN pick them up and do those reps!
As I recently navigated a divorce, I was looking for a personal outlet for my emotions. Naturally, exercise is a go-to for me, so I decided I wanted to be physically stronger, and I was going to push myself in a new way to feel personal growth.
I knew I needed to shift my diet to keep up with the demands on my body of heavier weights. This summer, I changed my diet to include at least 75- 100 grams of protein per day and I want to tell you why. First off, as I’ve been lifting heavier weights 3-4x/week and protein is vital for muscle growth and recovery.
Protein is vital for women’s energy, hormones, mental clarity, recovery, and overall resilience - we knew this, right? But, there is new science about how protein helps women with stamina and strength and has many long term benefits.
Walk through any grocery store and you’ll see protein- yogurt, cereals, nut butters, and even chips—all marketed to women who want more out of their food than empty calories that leave them feeling HUNGRY.
It’s super easy to either get sucked into “Protein Cheerios” or “High-protein yogurt,” or totally turn your head as “not for me!”
So yes, the protein hype is real—but it’s also rooted in truth. And if you’re a mom, understanding how protein supports your body (and how to actually get enough of it) could be one of the most impactful nutrition changes you make.
Why I now think about protein each day:
1. Supports Lean Muscle Mass
Pregnancy, childbirth, and aging naturally lead to muscle loss. Protein helps preserve and rebuild muscle, especially if you're returning to exercise postpartum or staying active, which you are if you’re reading this because you come to Baby Booty! Think lean meats (chicken/turkey), eggs, whey or, plant protein powders. You can find protein powders at Target, Walmart, drug stores, and even the grocery store! I used to think it was only sold at vitamin stores!
If you are at a loss for how to add more protein into your cooking definitely check out simplyquinoa.com . If you haven’t met Alyssa in our classes, she’s a Baby Booty mom and owner of Simply Quinoa. Check out her MANY high-protein, super kid-friendly, delicious recipes.
No time to cook every meal (yea same girl, same)?. There are some other (sneaky) ways to get protein:
Add protein to your coffee. I like to put Corepower protein shakes in my iced coffee, I’m also slightly obsessed with Barebells and Think! protein bars. I’m always looking at the amount of protein compared to how many calories. You’ll see many bars with lower protein, higher calories, and tons of sugar- watch out! Protein pasta is an easy one too.
2. Boosts Energy
So WHAT you put in your body can give you a better version of yourself each day. How corny does that sound, but seriously, protein slows digestion and provides longer-lasting energy compared to high-carb meals alone—crucial for powering through busy days with kids. I have noticed a signifigant difference in my higher protein days leading to less bursts of feeling “hangry” and more sustained energy.
Easy protein choices:
Greek yogurt
Nut butters (can be high in calories, but you can buy powdered peanut butter- I Love eating PBFIT with apples)
Hard-boiled eggs
3. Keeps You Full Longer
Protein-rich meals reduce cravings and help prevent mindless snacking, which is helpful when you're constantly feeding others but forgetting to feed yourself (raise your hand if you feel me). There’s no reason to finish your kid’s meals if you’re not hungry. Read that again. I have eaten many a bite of a toddler meal because I didn’t want to waste food, now I think twice because I’m focusing closely on my intake to make sure it supports my goals.
4. Supports Mental Clarity and Mood
Protein contains amino acids that are building blocks for neurotransmitters, supporting mental focus, mood stability, and reducing brain fog. Mom brain is REAL. Take all the help you can get.
5. Strengthens Hair, Skin & Nails
No need to add another biotin pill to your routine when you can add protein. Hormonal changes post-pregnancy can cause hair thinning or skin changes (yes, we all know this with our clumps of hair on the shower tile). Protein helps rebuild collagen and keratin, thus fuller hair!
6. Improves Sleep Quality
The amino acid tryptophan in certain proteins helps support melatonin production, leading to better rest when you actually get the chance. It’s limited for sure as a mom, but take the quality sleep when you can!
7. Regulates Blood Sugar
Protein helps stabilize blood sugar levels, especially when paired with carbs. This helps prevent the energy crashes common after sugary snacks. Some good snacks are hummus, cottage cheese, and edamame. I never liked cottage cheese before, but NOW, you can make things like this and drool.
8. Healthy Aging and Hormonal Balance
Protein intake supports bone health, hormone production, and metabolic rate—all important as women age and go through postpartum and perimenopause changes. I’m not saying you need a weighted vest and to prepare for menopause (another Instagram fad I’m seeing), but think about long-term preparation.
It can be super overwhelming thinking about how on earth you consume more protein when you’re just trying to get your toddler’s dinner on the table (and trying not to eat the leftover mac n cheese!). An easy fix is to add protein to both your diets.
Alyssa, of Simply Quinoa, says: When it comes to mealtime, I take the approach of family meal. I don’t make separate food for my little because that ends up being more work for me. So instead, I make sure I’m choosing foods he likes that also add protein. I love to cook with protein noodles (Brami is my favorite), I add Greek yogurt into my sauces, dips or oatmeal, I sprinkle hemp seeds on top of his plate, etc. I also do the same for myself, so I’m also getting extra protein in.
Snack time for my toddler is also really important. Rather than just snacking on empty calories, I try to choose snacks that have protein. So I get almond flour crackers instead of regular ones, trail mix instead of just raisins, kids’ protein bars rather than granola bars.
Ultimately, when I take the approach of fueling us both, the food choices become easier, and I find we all have more energy and are happier during the day!
Protein may sound like a buzzword on your social media these days, but tune some attention into what you’re consuming each day, and you may be surprised that you actually need MORE protein in your diet. Another word you’re hearing these days is probably creatine. I used to think this was for the meat heads at the gym. No idea that this was something I should pay attention to, but now I’m glad I’m taking it. Creatine is a natural substance found in muscle cells that can be beneficial for women (who are exercising!) in several ways: It can support hormonal transitions, improve muscle strength/reduce fat, increase performance, and recovery while offering potential benefits for cognitive function, and bone health. Consult your doctor before starting any supplements. I just started using this brand, Create, (not an ad!), and they do taste great ;)
Pop culture, advertising, celebrities, TV, news etc. etc. it’s all in our face all the time as women and as moms. You do you, as I always say, follow your intuition, your gut, and make the best choices for yourself and your littles. My goal is to introduce you to the idea of adding more protein to your diet. If you’re coming to Baby Booty regularly and want to feel stronger or see certain results (like more muscle definition, weight loss, etc.) there can be definite benefits. There are many positives to stepping outside your comfort zone physically in the gym, but also in the kitchen with nutrition and how you are fueling your body. Reach out with any questions as I’d love to share my protein packed parenting tips! ♥️ Molly
P.S. If you want to start slow on the protein train I noticed Starbucks now has protein foam. It made me laugh at first that protein is just a fad on everything, but seriously, keep it simple it shoudn’t feel like an extra thing to change your diet, so simply add it!