Protein- Make sure you’re getting enough
If you are looking to increase your strength, decrease body fat, or even tone, you need to make sure you are getting a sufficient amount of protein with your diet. Protein is an absolute must if you are trying to achieve your physical goals, and by not getting enough, you’ll decrease your chances. Here are a few reasons why protein will be beneficial-
Feel full quicker and for longer -
Protein digests differently than carbohydrates and fat, and has a smaller effect on your blood sugar than carbs. Carbohydrates cause a much more intense spike in blood sugar, giving you a more intense crash later on. This helps prolong satiety, helping you feel fuller for longer. It also means it will help give you sustainable energy throughout the day with fewer cravings.
Help Build and repair muscle-
Without adequate amounts of protein, your body will break down muscle and other tissues. Your body needs protein to maintain the muscle you currently have, and to also support increased muscle growth. After a good workout, your muscles are broken down and torn apart, and ample protein will help support both their recovery and also their growth. Also, the more muscle you have, the more calories your body burns, so you will burn more fat while resting.
Many people are worried that if they consume too much protein, or if they lift too heavy they will become ‘bulky’. This is not the case. It takes a lot of time, effort, and discipline in both your diet and also workout program to put on that type of size. It doesn’t just happen overnight. Also, women don’t produce enough testosterone to bulk up with just protein. With the right amount of both protein, and adequate carbohydrate sources, an athlete can start to see an increase in both size and strength. But, without enough protein, you will actually start seeing adverse effects in your muscle if you are not getting enough protein.
Help you lose weight-
Protein itself cannot turn into fat. If too much protein is consumed, your body will flush it out. Finding the right type of protein is important as well, so learn to find proteins that aren’t too high in fat. Too much fat can be a bad thing, so stick with sources such as- chicken, fish, eggs, egg whites, and even some read meats. Your body needs enough calories per day to sustain energy, so make sure a large portion of those calories are coming from good sources of protein to help promote fat loss.
How much is enough?-
This is a highly debated topic, so there is no definitive answer. A good measurement of the amount of protein you’ll need to consume every day is- 1 gram per lb of lean body mass. So, for example, a 200 lb man with 20% body fat would want to consume at least 160 grams of protein per day. If they are trying to put on size, they can even go up to 1.5-2g/lb. So, if you are an active person regularly lifting weights, you might want to aim for a little over one gram per lb of lean body mass.
I personally try to take in 40-50 grams of protein per meal. This includes breakfast, morning snack, lunch, afternoon snack, post-workout shake, and dinner. So, currently I am taking in about 280 grams of protein per day. I get most of my protein from grilled chicken breast and egg whites, but I get my extra protein from Whey Protein. This comes from Gaspari Myofusion, and VitaSport Pro7ein. I use the Myofusion for my pancakes, and the Pro7ein for my post workout shakes. The Pro7ein can be found at Nutrishop here in Columbia, or at any other Nutrishop location.
Are you currently taking in enough protein? If not, what is your reasoning? Thanks again for reading.