In talking with clients over the years regarding nutrition, one theme remains constant. Most people under eat protein. Most are unaware of HOW MUCH PROTEIN they SHOULD be consuming in a day, let alone how much they actually do. By simply learning how much protein you should be consuming and hitting those numbers on a consistent basis, you will see massive improvements in your health and body composition. Before getting into how much protein you should be eating, let’s first look at what exactly protein does to positively impact our health and body composition:
1. Increases Satiation
Protein helps you feel fuller for longer periods compared to carbohydrates and fats. This increased satiation can help you reduce overall calorie intake by curbing hunger and preventing overeating.
2. Boosts Metabolism
The thermic effect of food (TEF) refers to the energy required to digest, absorb, and process nutrients. Protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories during digestion and metabolism of protein-rich foods.
3. Supports Muscle Growth
Protein is essential for muscle repair and growth. Engaging in resistance training or strength exercises combined with sufficient protein intake can lead to increased muscle mass, which can improve your resting metabolic rate and contribute to fat loss over time. Essentially, having more muscle mass causes your body to burn more calories day to day.
4. Preserves Muscle Mass
Typically, when you're losing weight, it's because you have put your body in a caloric deficit (eating fewer calories than you burn). When you’re in a calorie deficit, your body may break down muscle tissue for energy. Adequate protein intake helps preserve lean muscle mass during weight loss, which is important because, as mentioned above, muscle tissue burns more calories at rest compared to fat tissue.
5. Regulates Blood Sugar Levels
Protein can help stabilize blood sugar levels by slowing down the absorption of glucose from carbohydrates. This helps in preventing spikes and crashes in blood sugar that can lead to cravings and overeating.
How Much Protein Do You Need?
Exact numbers can depend on a handful of things, but a good rule of thumb for most is about .8 to 1.2 grams of protein per pound of body weight. So if you weigh 150lbs, you’d want to consume somewhere between 120-180 grams of protein per day.
The first step I usually take with clients is to have them track how many grams of protein they get in a normal day of eating. This can be done using a number of FREE macro counting apps like myfitnesspal. Considering most people under eat protein, I have them perform this exercise to not only gain an awareness of how much protein they are consuming in a day, but also how much more they may potentially need to consume to see the positive benefits of adequate protein intake.
The hardest part from there is then finding the best ways to get more protein in.
Here’s my top 5 protein sources and choices within those (not necessarily in order)
1. Lean Meats
Chicken Breast: Low in fat and high in protein, making it a versatile and popular choice.
Turkey: Similar to chicken, turkey is lean and packed with protein.
Lean Beef: Cuts like sirloin, tenderloin, or lean ground beef provide high protein with relatively low fat.
2. Eggs
Whole Eggs: A complete protein source with essential amino acids. The whites are particularly high in protein with minimal fat.
Egg Whites: Very high in protein and low in calories and fat.
3. Fish and Seafood
Salmon: Rich in protein and healthy fats (omega-3 fatty acids), great for heart health.
Tuna: A lean source of protein that's also convenient and versatile.
Shrimp: Low in calories and fat but high in protein.
4. Dairy Products
Greek Yogurt: Higher in protein compared to regular yogurt and also contains probiotics.
Cottage Cheese: Packed with protein and low in fat, especially the low-fat or non-fat varieties.
Milk: Provides a good amount of protein and calcium, though it’s higher in carbohydrates.
5. Protein Supplements
Whey Protein Isolate: Ideal for those who are lactose intolerant or want a high-protein, low-carb option.
Whey Protein Concentrate: Suitable for most people, including those looking for a cost-effective protein supplement.
Pro Tip: The buzz phrase I use with all my clients is “Prioritize Protein”. This can simply look like making sure you incorporate a source of protein into each meal and snack throughout your day. Simply doing that can go a long way in helping you meet your daily needs.
If you have any questions or want more personalized advice, don’t hesitate to reach out. We're here to help you on your journey, no matter where you’re at!
