Anytime I have a client that starts to try & eat healthier, or count macros, one of the first questions I get is how to get more protein. The one that usually follows that is why is it so important to get so much protein? I wanted to give you all my thoughts on it, in hopes to clear up some confusion.
Let’s start with why protein is important.
- Protein builds muscle. Protein is made up of amino acids, which are the building blocks of muscle. An adequate amount of protein can help to maintain lean muscle mass, & help to increase lean muscle mass.
- Protein helps with muscle recovery. Working out can cause tiny tears in the muscle, which protein helps to repair. If you are regularly working out, you should be eating enough protein to promote that repair.
- Protein helps to keep you full. Not only is protein more filling in & of itself, but it reduces the level of the hunger hormone, Ghrelin in your body. High levels of Ghrelin stimulate your appetite, can increase your caloric consumption, which can lead to more fat storage. Protein can also boost levels of peptide YY, the hormone that causes you to feel full.
- Protein can help with weight loss. Due to the fact that protein keeps you full, it is crucial to get enough protein when you are trying to keep your calories in check. Staying full = less snacking & less likely to overeat.
- Protein can help maintain muscle mass during weight loss. If you are eating in a caloric deficit, it’s important to get enough protein to help you to maintain the muscle mass you have.
How much protein is enough?
I would recommend you should eat .7 to 1 gram of protein per lb of body weight. This means if you are a 150 lb person, you should be getting somewhere between 105-150 grams of protein per day.
Now, this can change depending on your goals. If you are wanting to focus on weight loss, try to get closer to 1 gram of protein, & make sure the percentages of everything else you are eating fall in to place accordingly. If you are working out a lot you could even increase your intake to 1.2 g of protein per lb of bodyweight.
It is important to note that eating enough protein isn’t necessarily just adding in a lot more protein to your diet. You should also look at what macronutrients you are going to switching it out for. Adding an excess of protein, is adding in more calories. A surplus of calories can lead to weight gain, which will happen whether it’s protein or not. So, it’s important that you understand the total intake of what you are eating.
How to get enough protein?
So…now that you know protein is important, how are you going to make sure you are getting enough? Protein is one of the harder macronutrients to hit because it usually requires more preparation, & it’s not usually something you’d snack on like chips or crackers. Here are my tips on how to get enough protein.
- Expand your portions. Having to eat 7 servings of protein throughout the day can not only seem tedious with regards to preparation, but can also make what your eating seem like an overload. It can be super helpful to expand the portions you are already eating. Instead of eating 4 oz of chicken or fish in one sitting, eat 6. Instead of making a protein shake with 1 scoop of your protein, use 1.5 scoops. These little expansions will boost your protein consumption quite a bit. Try to get 25-30 grams of protein in each meal/snack.
- Meal prep. I can’t talk this up enough. Meat especially takes time to prepare. At the end of a crazy day, when it’s time for dinner, cooking might seem HARD. If you take one day out of your week to do some meal prep it can change everything. It will also help you to calculate how much you are getting, to make sure you are getting enough.
- Keep portable protein snacks on hand. Pre-made protein shakes, such as the Premier Protein or Core Power protein shakes can be so awesome to have in a time crunch. Protein bars that are lower in carbs, & sugar can be a great grab & go option. String cheese, hard boiled eggs, deli turkey, low sugar jerky, & protein balls can be super helpful for filling snacks throughout the day.
- Supplement when needed. I spent a LOT of my life trying to avoid supplements. I was of the mindset that I should be able to get my protein through my diet, which is an awesome way to get it. However, I also spent a good chunk of my life, not getting enough protein because I am not much of a meat eater. A couple of years ago I found the IdealLean supplements, & it changed my protein game in a big way. I have been able to hit my protein intake because I’m supplementing with protein powder.
What kind of protein is best?
This begs the question; are real sources of protein better than supplemental sources of protein? There is a lot of controversy around this topic, which is understandable. This is what I would suggest…try to get as much of your protein source from real foods. There are 9 amino acids, your body can’t produce on it’s own that make up the protein sources you are eating. There are some single source complete proteins that contain all 9 amino acids, those are red meat, poultry, fish, eggs, milk, cheese, & yogurt. Other protein sources, such as beans, nuts, quinoa, & soy contain some of those amino acids, but not all. Eating a variety of protein makes it more likely that you will get all of the amino acids you need.
Now, that being said, if you are having a hard time hitting your protein goals with the food you are eating, adding in protein supplements can be super helpful. Choose options that aren’t as processed, contain less sugar, & have more natural ingredients.
I wouldn’t recommend living off of supplemental protein sources, but if you need them to up your protein count, they can be extremely helpful.
The bottom line is, protein is very important in your diet. I think it is an awesome tool with regards to helping you reach your fitness goals. I noticed the biggest change in my physique when I really started to dial in my protein. It’s worth the effort!
xoxoxo Megs
P.S. Here are some of my favorite protein recipes
Instant Pot OR Slow Cooker Green Chili Chicken