Why More Protein is a Good Thing

Have you ever wondered how much protein you need to eat and why you hear so often that you need to eat MORE protein?

I’ll give you the most crucial information regarding:

• Why you need to consume enough protein
  
• The benefits of adequate protein intake
  
• What kinds of protein to reach for
  

It’s interesting that protein gets such a good and bad rap, talk about duality! One reason protein sources like meat are sometimes demonized is simply because people choose sources that are much too fatty. There’s a big difference between grilled chicken breast and fried chicken, or 90/10 ground beef and 75/25. Protein source matters because it will impact how LEAN the protein is, which impacts its total fat content and calorie content.

One aspect that sometimes drives people to eat less protein is that it’s really filling! Try eating too much salmon, chicken breast or ground turkey…kind of hard to do. It’s easy to confuse the feeling of fullness with the feeling of eating too many calories. After all, ice cream will fill your stomach much less than chicken, despite being MUCH higher in calories. Don’t confuse fullness with overeating.

Easily the most common response I get when clients start eating more protein is “I have so much more energy for workouts and my recovery is better”. If you ever needed proof in the proverbial pudding, there it is.

So, do yourself a favor, pull up a side of chicken breast, and dig into this protein recap while you dig into your protein.

Protein

Stats

• 4 calories per gram

• The only macronutrient that builds muscle

• Highly satiating

• Balances blood sugar

Why Protein is Unique

Protein is the only macronutrient that directly affects muscle recovery and growth. Although it can be used for energy in rare instances, its primary roles are crucial for muscle building and recovery. Fats and carbohydrates cannot substitute for these specific functions. Insufficient protein intake cannot be compensated for by consuming more fats or carbohydrates.

Digestive Energy Consumption

Protein requires a significant amount of energy to digest—up to 30% of the calories consumed from protein are used just for its digestion! This process of digesting protein helps you burn a bit more calories, which is beneficial for fat loss.

Satiety and Meal Satisfaction

Protein is highly satiating, helping you feel full after meals and satisfied between them, reducing the urge to snack. Often, people fall into the trap of over-snacking when they don't feel fully satisfied after meals. Consuming protein-rich meals helps avoid this cycle, which can lead to excess calorie intake.

Metabolic and Health Benefits

Protein helps maintain elevated blood sugar levels by acting as an antagonist to insulin, preventing sudden blood sugar drops. Adequate protein intake enhances recovery from gym workouts and supports immune function and hormone production, contributing to a lean, strong, and healthy body.

Protein Quality

The quality of protein is critical. Proteins are composed of amino acids, and a "complete protein" contains all essential amino acids your body cannot synthesize. Animal proteins are generally considered high-quality because they are more complete. Conversely, relying solely on plant sources like nuts, seeds, beans, lentils, and grains can make it challenging to build muscle and sometimes to lose fat.

Protein Sources
A protein source is defined as any food where most calories come from the protein it contains. This includes:

• Meat

• Seafood

• Poultry

• Eggs

• Protein Powders

• Dairy Products (e.g., cottage cheese, Greek yogurt, low-fat cheese)
  

How much to Consume

While each person is different, according to Dr Eric Helms, researcher and scientist, the highest beneficial amount science currently supports 0.8 to 1g per pound of bodyweight.

Practically speaking, that’s on the high end for most people and only necessary if you are participating in regular, strenuous exercise and strength training. 

For casual gym goers and those who do not exercise, closer to .75grams per pound is sufficient.

But if you don’t count grams and weigh your food, that number might not mean anything. In this case, make sure each meal contains a lean protein source, that’s number one. Second, the protein source should be minimum the size of a deck of cards, and even larger is a great idea.

Avoid Obsession

Rather than getting obsessed with a number, consistently eating lean protein at each meal will do wonders for you without ever breaking out the scale. 

This does mean you need to be consistent and choose high-quality, lean protein sources. Eating enough one day and barely anything the next will lead to abandoning the habit altogether and seeing minimal results.

Keep it simple, if you’re eating, make sure you eat some protein too. Then don’t look back!