Are you getting enough Protein?

Protein is arguably the most important of the macronutrients (Macros).
Macronutrients being total Calories, broke down into the 3 categories. Protein, Carbohydrates and Fats.

While most people do not need to worry about adequate protein and timing because they may reach adequate amounts through balanced daily meals.
However, improvements will be necessary for physiological changes, adding in exercise such as resistance or endurance training will demand a higher protein intake for optimal results.

In my experience (myself struggling for years) and in helping others with nutrition, most people are lacking and have no idea how much protein they get daily. You really have no idea unless you’re tracking your daily nutrition. Simply adding this tool to your daily routine will help immensely.

Let’s take a look at recommended protein intake.

A total daily protein requirement depends largely on body size, activity level and body composition goals.

Recommended Protein needs.
Grams per kilogram of bodyweight.

Activity. Exercise. Protein. g/kg

None N/A. 0.8 – 1.5
Moderate Cardio/resistance 1.5 – 1.8
Vigorous Cardio/resistance 1.8 – 2.2

People who are seeking weight loss often lose muscle mass and fat mass concurrently, because of a poorly designed restrictive diet and cutting out too much of the much needed macros.

Research studies have proven that simultaneous loss of fat and maintenance of lean body mass is possible.
It requires careful consideration of macro intake and alignment with a well designed resistance training program. As I have mentioned in a previous blog, resistance training has proven to be the best exercise for fat loss. Resistance training matched with a well designed nutrition plan is
” Bomb proof “.
You will get amazing results if you build habits of great Nutrition, training and consistency.

Now let’s take a look at protein timing throughout the day.

Studies comparing the rates of muscle protein synthesis over a 12 hour period.

Equally spaced over the 12 hour period, found that 4 servings of 20g of protein was superior to 2 servings of 40g of protein and 8 servings of 10g of protein.

In another study, participants ingested equal amounts of protein during each of three meals about 30g each, or they consumed protein in a distributed amount of about 10-15g with breakfast and lunch, and about 65g with dinner. The total daily amount of protein was still the same. Those with an even protein distribution ( 30g each meal ) had 25% greater rates of muscle protein synthesis throughout the day. An even distribution of protein throughout the day is a given winner.

I have put this theory in affect for my own goals, of gaining muscle mass and strength training.
My results have been incredible. In 10 months of training my body weight has gone from 176 pounds to 202 pounds with only a 2% increase in body fat. That means I have gained around 25 pounds of lean muscle, through tracking my macro intake and consistent strength training.
Completely naturally I’ll add.

Getting into the habit of doing this did not even take that long and tracking meals is a simple addition to the day. Exercise was more difficult as it has been the busiest year of my life, but even that was doable.
So no excuses, right?

Seriously, do this consistently for even 3 months and it will change your life!

Do the work, see the results.
It’s really that simple.

Written by Joe Kuefler
NASM CPT
Founder of HossFit Coaching