Your body needs protein. I think we can all agree on that. The disagreement usually comes when people start asking, “how much?”. This blog won’t be the place to tell you exactly how much you should be getting individually, but I can tell you it’s probably more than you think and more than you’re getting in now. Even if you are not lifting weights regularly or an athlete, your body needs protein. It allows us to function better, and leaves less room for easily stored carbs, fats and sugar. It is also probably the hardest macro to overeat, although you’ll see in this blog we’re going to attempt to try!
The classic idea of adding 1gram of protein per gram of bodyweight is a good starting point for people that are strength training and/or athletes. This ensures that your protein requirements for sport or activity are totally met with plenty to spare for other bodily functions. Athletes or strength trainers should aim for between .7 grams per bodyweight up to 1.5 grams per bodyweight (as long as they don’t have any pre-existing conditions).
A huge benefit of protein is that is has the highest rate of satiety. Try eating 3 whole chicken breasts compared with 3 big pieces of cake. Which one is harder to eat? Which one leaves you full for hours later? For anyone that has attempted to eat that much chicken, the answer is pretty obvious.
When it comes to consuming that much protein, many people struggle and say they can’t eat enough to fill their quotas. They also think of foods that require a lot of prep and time to cook. However, that is not always true. Some easy foods that are high and protein and low in fats and carbs are:
Chicken and Turkey breasts/tenderloins
Lean (more than 90% lean) beef/bison/wild game meats
Tuna/Salmon/White fishes
Minimally processed deli meats (look for no nitrities/nitrates)
Turkey Bacon/Canadian Bacon/Ham
Egg whites
Low fat/no fat dairy products (Yogurt/Cottage Cheese/Cheese/Milk)
Protein powders (Vegan/Whey/Egg/Beef) and Essential Amino Acids (EAA)
Use these as your base meals/snacks and you will be on your way to better body composition and health. If you have questions about your specific diet or want to build a nutrition plan customized to you, contact Joey at jtabtraining@gmail.com.