Why All the Protein?

The word protein is of Greek origin, from the word proteios, which means "of prime importance."

Every system and function of the body requires protein. For this article, let’s just discuss protein for improving body composition (less fat, more lean muscle).

There are 3 reasons why you need protein when trying to change the shape of your body.

✅ #1 Muscle Retention

Losing fat requires a caloric deficit - we can do this by eating less and by burning them through exercise and movement.

When we stay in a caloric deficit, the body has a tendency to break down muscle to use for fuel and other processes in the body.

We don’t want this because muscle helps us burn more calories and is one of the most important factors in health and longevity.

We want to preserve and retain muscle at all costs!

Research shows that by increasing protein intake to an optimal level, we can help maintain our muscle even when calories are limited.

✅ #2 Recovery

When we train and work out, our body breaks down muscle.

We can only become stronger and fitter after our body rebuilds that muscle.

Protein is needed for this process. It signals our body to start building muscle and provides the building blocks to rebuild and repair muscle.

✅ #3 Satiety

The feeling of fullness. When we are full we wait longer before eating the next meal.

When you compare protein, fats and carbs, protein is the most satiating.

Pairing protein with fruits and vegetables gives you a killer 1-2 punch for controlling appetite and increasing satiety.

Most Americans eat a small amount of protein at breakfast, a little at lunch and their largest amount at dinner. This means they are only hitting that muscle-building switch once per day.

If we just spread the same TOTAL amount of protein out across the 3 main meals, we can actually increase those muscle-building signals by 25%. It’s the same amount of protein, just used more effectively.

How much protein do you need?

From my experience training adults over 40, I’ve found 100+ grams of protein works well for women and 120+ grams for men.

Keep Moving - Coach Dom