There came a time in my health journey where I just couldn't lose any more fat. I couldn't eat any less and I was always hungry. I was also maxing out on my cardio. I thought I was eating properly. I was doing everything I was taught. Until I hired a coach that started teaching me about protein and why it was necessary. We all think we are eating enough protein.
The truth is most of us don't even come close to the amount we need to consume. What is protein and how does it help exactly?
Protein is an essential macronutrient that plays a vital role in the health and functioning of the human body. It is the building block of cells and tissues, and is present in everything, from your hair to your bones. Protein is made up of amino acids. These are the building blocks of the body and are essential for the growth, repair and maintenance of the body. Protein is necessary for building muscle, bones, and other tissues. It is also important for producing hormones, enzymes, and other molecules needed for normal function. Protein is also necessary for a healthy immune system and for providing energy for daily activities. By far protein is the most important for building and strengthening muscles. When you exercise, your muscles break down and need to be rebuilt. Without protein providing the building blocks for this process, your muscles cannot repair and grow. Eating enough protein can help you to build lean muscle and increase strength. Not only that but protein helps us maintain the muscle we have. Considering we start losing 1 to 3% of our muscle every year starting at the age of 30. Eating protein is an effective way to slow that process down. Add weight training and you will reverse the process.
Protein also helps to keep you feeling fuller for longer. It takes longer for the body to break down and digest protein than other macronutrients, so eating protein-rich foods can help to keep you feeling satisfied and less likely to overeat. Once I learned the right amount of protein to consume. My weight loss journey became much easier. I wasn't hungry all the time. The truth is when I eat the proper amount it sometimes is very difficult to finish. If we all just concentrated on eating enough protein, I would put money down that the obesity problem would go down significantly.
Protein can be very effective for weight loss. Because it helps to keep you satiated (feeling fuller for longer), it can help to reduce overall calorie intake and minimize cravings. Additionally, protein helps to preserve muscle mass when you are trying to lose weight, meaning that you will lose body fat rather than muscle. Perfect example of this is one of my clients who happens to be 60. Started hitting his protein target every day and in 2 months of training was able to add 3lbs of muscle, lose 14lbs, and lost 4% body fat. There is also the thermic effect of food (TEF) which is the energy expenditure required to digest, absorb, and metabolize the nutrients in the food we eat. Proteins have the highest thermic effect of all macronutrients, meaning the body requires more energy to digest and metabolize proteins than it does for carbohydrates or fats. This means that when consuming a diet rich in proteins, the body will burn more calories than it would if the same number of calories came from carbohydrates or fats. The Dietary Guidelines for Americans recommend that adults consume 0.8 grams of protein per kilogram of body weight each day. This equates to about 56 grams for most adult women, and about 70 grams for most adult men. You must remember that these dietary guidelines are bare minimum. I find it much easier to use 1g of protein per 1lb of lean body mass. If you weigh 175 and should weigh 150. Eat 150g of protein daily. This is a great goal to shoot for and has shown to be very effective in helping people to build muscle and lose weight. Eating a variety of protein sources, including lean meats, fish, eggs, beans, nuts, and dairy products, can help you to meet this goal.
When raising your protein goals, you can find it very difficult to hit your numbers. That's why supplements come in so handy. I eat 150 to 180g every day. I couldn't do it without supplementing. I just don't want to eat that much turkey, chicken, or beef. Protein is extremely satiating. You get full and stay full for much longer periods of time. There are plenty of supplements to choose from. Just remember that third party tested products are always the best way to go.
These are the different types of protein supplements you can use to help meet your specific needs.
Of all these whey is easily the best source of protein. Unfortunately, many people find it difficult to digest. It can cause bloating and other various gastric symptoms. I find that I can tolerate 1 protein shake made with whey and then I drink a second made with plant protein. The plant protein is much easier to digest. I also use magic spoon cereal because it's made with whey protein and has very little sugar. Another product I use is overnight oats or kreatures of habit oatmeal. I like overnight oats the best. KOH has 30g of whey protein per serving. Overnight has 20g and you have a choice between plant or whey. Plus, they have a huge choice in flavors.
1. Whey Protein: Whey protein is a complete protein supplement that is quickly absorbed and helps build lean muscle mass, aids in fat loss and boosts your metabolism. 2. Casein Protein: Casein protein is a slow-digesting protein supplement that provides a steady release of amino acids into the
bloodstream, making it ideal for taking before bed. 3. Soy Protein: Soy protein is a plant-based protein supplement with a complete amino acid profile. It is often used as an alternative to animal protein sources and is known for its many health benefits. 4. Pea Protein: Pea protein is a plant-based protein supplement that is low in calories and carbohydrates and is easy to digest. It also provides a good source of fiber, which can help control blood sugar levels. 5. Egg White Protein: Egg white protein is a highly bioavailable protein supplement that is low in fat and cholesterol. It is a complete protein, meaning it contains all nine essential amino acids. 6. Hemp Protein: Hemp protein is a plant-based protein supplement that is high in fiber, antioxidants and omega-3 fatty acids. It is also a complete protein and is easy to digest. 7. Rice Protein: Rice protein is a plant-based protein supplement that is low in calories, carbohydrates and fat. It is a low-allergy protein source and is also a complete protein. In summary, protein is an essential macronutrient that plays a crucial role in the health and functioning of the human body. It is important for building and preserving muscle, helping you to stay satisfied, and aiding in weight management. Eating a variety of protein sources in the right amounts can help you to stay healthy and strong.
Guy Fitzgerald
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