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Why Protein is a Game-Changer for Fitness and Health
What if a major key to fat loss, muscle gain, and better health could be found on your plate?
From athletes to everyday people, protein has universal benefits for everyone.
In fact, without protein, you’ll die!
Eventually.
The problem is that most people don’t eat enough protein to truly maximize the benefits that protein can add to your life.
This article will break down what protein is, its benefits, how to use it for your goals, and common misconceptions.
Are you leveraging the full potential of this essential macronutrient?
What is Protein and Why is It Important?
Protein is one of the three macronutrients, along with fats and carbs, and is made of amino acids.
Amino acids are the building blocks of the body. They help form muscles, skin, hormones, and enzymes within your body.
Amino acids are categorized as either essential or non-essential: 9 essential amino acids must come from your diet since the body cannot produce them, while the body can synthesize 11 non-essential amino acids.
Protein repairs tissues, supports metabolic functions, aids in immune responses, and much more. Without enough protein, your body can’t fully recover, build muscle, or maintain its vital processes.
Fun fact: There are technically four macronutrients if you count alcohol!
Complete vs. Incomplete Proteins
There are two types of proteins: Complete and Incomplete Proteins.
Complete proteins contain all nine essential amino acids. Foods like quinoa, meat, eggs, dairy, and other animal products.
Incomplete proteins may contain some essential amino acids or only non-essential amino acids but they won’t have all 9 essential amino acids that your body needs, making them incomplete proteins.
To overcome this problem, you can combine incomplete proteins to form a complete protein. Foods like rice and beans are incomplete proteins on their own but when combined create a complete protein. This is probably why rice and beans have been a staple since the beginning of time!
The Science of Protein and Fat Loss
Thermic Effect of Food (TEF)
Protein digestion requires more energy than carbs or fats. In other words, when you eat protein, your body needs to burn more calories to digest the protein!
For every 100 calories of protein consumed, 20–30 are burned through digestion compared to 5–10 for carbs. (Source: Helen Kollias, PhD)
Satiety and Appetite Control
Protein is the most filling macronutrient, with fats being second, and carbs last.
Protein reduces ghrelin, the hunger hormone, and increases peptide YY, the satiety hormone.
Studies show that high-protein diets naturally lead to reduced calorie intake. (Source: American Society for Nutrition)
Muscle Preservation in a Deficit
During weight loss, protein helps maintain the lean muscle mass in your body, ensuring that mostly fat, and not muscle, is burned.
Protein’s Role in Building Muscle
Protein helps repair and grow your muscles after your workouts through a process called Muscle Protein Synthesis (MPS).
Muscle protein synthesis (MPS) is the process where the body builds new muscle proteins, essential for muscle growth and repair, typically stimulated by resistance training and protein intake.
Protein provides the body with the amino acids it needs to rebuild stronger, bigger muscles.
Optimal Protein Timing:
Post-workout protein boosts muscle protein synthesis. Consuming 20–40 grams of protein within two hours post-exercise is ideal.
Try to spread out your protein intake throughout the day to maximize muscle protein synthesis and recovery. Eating about 20-40 grams of protein every 3-5 hours will be enough to stimulate MPS.
Just remember that this is optimal timing, don’t worry about smashing a protein shake directly after your workout. You’ll be fine as long as you get enough protein that your body needs for the whole day.
How Much Protein Do You Need?
A general rule is to eat about 0.6-1.0 grams per pound of body weight or 0.6-1.0 grams per pound of lean body mass if you’re overweight or obese.
For a bulking phase (muscle gain phase) or maintenance phase (sustaining your current weight phase), it’s okay to be anywhere in these ranges.
For a cutting phase (fat loss phase), aiming to live on the higher ends of the range would be best to reduce your muscle loss and increase your weight loss from fat as much as possible.
The Best Protein Sources for Your Goals
Animal-based options are your best bet. They’re ideal because they are complete proteins. Chicken, beef, fish, eggs, dairy (Greek yogurt, cottage cheese, milk), and anything that comes from an animal source are all great options.
Plant-based options are good too! Don’t worry, vegans and vegetarians. Eating plant-based proteins is a fine option, their only drawback is that it may take a little more work to meet your protein goals. Since most sources aren’t complete proteins, you’ll have to combine different plant sources to create a complete amino acid profile (like rice and beans).
To match the protein quality and quantity of meat, plant-based eaters should combine diverse protein sources, like legumes, grains, nuts, and seeds, and consume slightly larger portions to ensure they meet their protein needs and get all essential amino acids.
Great plant-based protein sources include lentils, chickpeas, black beans, tofu, tempeh, edamame, quinoa, nuts, seeds, and whole grains like oats and brown rice.
Protein powders and supplements are great protein options too! They’re best used for convenience within a busy schedule, for people who have a hard time eating a lot of food, or just an easier way to increase your protein intake. It’s best used to supplement your protein intake from whole food choices during the day.
Protein powders come in various types, including whey and casein (dairy-based), soy and pea (plant-based), rice and hemp (for vegans or allergens), and collagen (for joint and skin health), each catering to different dietary needs and goals.
Supplements shouldn’t fill up your entire protein allotment for the day as they are only supplements, that’s why they’re called supplements.
How to Add More Protein to Your Diet
Plan your meals around a protein source. Start thinking like this: For dinner, I’m going to have chicken with green beans and a baked potato. Or for breakfast, we’ll have an omelet with bacon, cheese, and spinach with toast.
Make the protein source the main focus of the meal and then build around it. This will make meal planning much easier while aiming to hit your protein goals.
Swap out your carb-heavy snacks like chips, crackers, and popcorn for more protein-dense snacks like jerky, cottage cheese, protein bars, Greek yogurt, and more to boost your protein intake.
Batch cooking and pre-portioning your protein sources for the week will simplify meal planning by ensuring you know the protein content of each meal and have prepared, ready-to-eat options available when needed.
Overcoming Common Challenges
If you’re still struggling to eat enough protein, try adding a protein shake, bar, or protein-dense snack to your day.
If you’re tired of plain meals, it’s a great idea to experiment with seasonings, sauces, and different cooking methods with your meals.
Another way to overcome this would be to swap out your protein sources. If you’re eating a lot of salmon, try cod. If you eat a lot of beef, try lamb, etc.
You can create endless possibilities with your meals by swapping out your protein sources in combination with trying different seasonings and cooking methods.
Debunking Common Myths About Protein
“High Protein Diets Damage Your Kidneys”
This myth applies only to individuals with pre-existing kidney issues. Research consistently shows that high-protein diets are safe for healthy individuals without kidney disease.
“Protein Alone Makes You Bulky”
Muscle growth requires consistent resistance training and a calorie surplus. Consuming protein alone will not lead to bulk unless paired with these factors.
And even with these factors, it is not easy at all to get bigger and it takes a looong time to build muscle. Many people are trying to get bulky and still struggle because of this.
“You Can Only Absorb 30g of Protein Per Meal”
The body processes protein continuously over time, and total daily protein intake is more important than the amount of protein consumed in a single meal.
FAQs About Protein
How much protein is too much?
There’s no strict upper limit for healthy individuals, but excessive protein can lead to minor digestive issues or fat gain if it contributes to a calorie surplus. Intakes beyond 1–1.2g per lb of body weight per day are rarely necessary.
Can I lose weight without eating protein?
Weight loss is possible without protein, but it increases the risk of muscle loss and a slower metabolism. Adequate protein intake helps preserve muscle while supporting fat loss.
Is it necessary to eat protein after every workout?
While it’s not essential to eat protein immediately after every workout, consuming it post-workout optimizes recovery, supports muscle repair, and enhances growth when combined with total daily protein intake.
Key Takeaway: Make Protein Your Fitness Ally
Protein plays a pivotal role in fat loss, muscle gain, and overall health. From boosting metabolism through the thermic effect of food (TEF) to preserving lean muscle during a calorie deficit, it supports key processes that help you reach your fitness goals. Whether you’re aiming to lose weight, build muscle, or improve overall health, ensuring you get enough protein is essential.
Take a moment to evaluate your current protein intake. Are you hitting your goals? If not, consider making small, actionable changes, like adding a high-protein meal to your day.
Start with something simple and gradually increase your intake over time. Perhaps a protein-packed breakfast or a protein-rich snack may be the key to hitting your protein goals.
Remember, the journey to a healthier, stronger you begins with small steps. Start small today, and watch your progress skyrocket!
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