Protein Perks: Stronger Every Day
When we talk about nutrition, there’s one nutrient that always takes the spotlight: protein. Whether you're trying to lose weight, gain muscle, or just stay healthy, protein is crucial. But why does everyone rave about it, and how much do we really need? Let's dive into why protein deserves all the hype!
What Is Protein?
Protein is the building blocks for each tissue in your body. Think of it as the bricks that help create and repair muscles, skin, hair, and even your hormones. Every time you move, breathe, or think, protein is at work, supporting nearly every function in your body.
Why Do You Need Protein?
1. Muscle Repair & Growth 💪
After a workout, your muscles need to recover. Protein helps fix the tiny tears that happen in your muscles during exercise, which is what makes you stronger over time.
2. Satiety—Keeps You Full 😌
Ever noticed that a meal with protein keeps you satisfied longer than one loaded with just carbs? Protein slows down digestion, keeping hunger at bay. This makes it helpful for anyone trying to manage weight or avoid the mid-afternoon snack attack.
3. Supports Your Immune System 🤢
Your immune system relies on proteins to produce antibodies—those little warriors that help fight off sickness. If you're low on protein, your body might struggle to fend off infections and heal from illnesses.
4. Helps with Fat Loss 🥩
Protein is a fat-loss superhero. It takes more energy for your body to break down protein than fats or carbs, meaning you burn more calories just digesting it. Plus, it helps preserve muscle while you lose fat, which is key to a healthy metabolism and a rocking bod!
5. Boosts Metabolism 🔥
Speaking of metabolism, protein keeps it firing on all cylinders. It has a higher thermic effect of food (TEF) compared to carbs and fats, which simply means your body uses more energy to digest/process protein. This can give your metabolism a little boost!
How Much Protein Do You Need?
The amount of protein you need depends on your goals, age, and activity level. A general recommendation is around **0.7-1.1g grams per pound of body weight** for the average person.
For example, if you weigh 154 lbs, you might need anywhere from **108 to 169 grams** of protein a day, depending on your activity level, goals, and preferences. Most people feel their best when they’re somewhere in between those ranges.
However, for individuals who are overweight or obese, you can use these two equations to calculate your protein needs:
Excess weight = Current Weight (CW) - Ideal Body Weight (IBW)
Adjusted body weight = IBW + 0.25 of excess body weight.
Example: 280 lbs (CW) - 160 lbs (IBW) = 120 lbs (EW), 160lbs (IBW) + (0.25 x 120 lbs) 30 lbs = 190 lbs (ABW)
Protein Needs: 190 lbs (ABW) x 0.7g of Protein = 133g of protein or more
The caveat is the ideal body weight number. If you are calculating your protein goal by yourself, make sure to set an ideal body weight number that is realistic. If you need help with this we offer customized macro counts on our website where one of our coaches will do all of the calculating for you!
Okay enough math, back to WHY protein is so important!
Where Can You Get Protein?
You don’t have to live off chicken breasts and protein shakes (Phew). Protein comes from a variety of sources:
- Animal-based proteins: chicken, beef, pork, lamb, turkey, venison, eggs, fish, and dairy products.
- Plant-based proteins: beans, lentils, tofu, tempeh, quinoa, and nuts.
For those following a plant-based diet, you might need to mix and match protein sources to make sure you're getting all the essential amino acids your body needs.
Don’t Forget Balance!
While protein is important, it’s only one part of a balanced diet. Pairing it with healthy fats and carbs ensures your body gets all the nutrients it needs to function well. So, don’t go overboard with protein while neglecting other important foods!
Protein plays a massive role in your overall health—whether you're hitting the gym hard, trying to lose weight, or just looking to maintain a healthy lifestyle. Make sure you're getting enough, but remember, balance is key. Like everything else in nutrition, it’s about finding what works for your body and your goals.
Happy fueling!
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