6 Facts You Need to Know About Protein (Part 1)
Nowadays, there’s so much information about protein supplements all over the internets, and it can be a bit confusing and overwhelming to sort through it all.
So, in this Blog Mini Series – I’ve distilled everything I think you need to know about protein and protein powder into a few quick points.
This PART 1 starts with a brief primer on protein to get you started.
Let’s jump in!
A Quick Guide to Protein
6 Facts You Need to Know
1. Protein is an essential macronutrient that is made up of amino acids, which play a key roll in supporting all of your body’s functions and your overall health.
Protein is one of the three essential macronutrients the body needs to stay healthy and balanced. The other macronutrients are carbohydrates and fats.
Protein is one of the building blocks of your bones, skin and muscles. It helps build lean muscle mass, burn fat, support organ health, cellular regeneration, hormonal balance and so much more.
Approximately nine of these amino acids are considered essential amino acids the body can’t make itself and that must be consumed through food or supplementation.
Three of these nine essential amino acids (leucine, isoleucine and valine) are considered branched chain amino acids (or BCAAs) that are known to support muscle development and supply energy (especially for exercise activity).
2. You can get protein from a variety of sources.
Protein is available in almost every food source, however, certain foods have significantly more protein and thus serve as a great source of protein.
For example, significant amounts of protein are found in foods like meats (ex. chicken, beef, fish etc.), and certain beans, legumes, peas, nuts, and seeds. Protein is also available in the obvious – PROTEIN POWDER.
Certain proteins, such as meats and some plant sources, are considered “complete proteins,” meaning they contain the entire amino acid profile for protein (i.e., the 20 amino acids noted above).
3. The amount of protein you need depends on your lifestyle and goals.
Below are 3 general guidelines for how much protein you need.
- To Support General Health and Prevent Protein Deficiency: Aim for 0.4 to 0.5 grams of protein per pound of body weight. (Example: If you weigh 150 lbs; multiple 150 by 0.4 or 0.5 to arrive at a target of 60-75 grams of protein daily.)
- To Support Weight/Fat Loss: Aim for 0.8 grams of protein per pound of body weight (Example: If you weigh 150 lbs; multiple 150 x 0.8 to arrive at 120 grams of protein daily.)
- To Support Significant Fat Loss and Muscle Growth (or Hypertrophy): Aim for 1 gram of protein per pound of body weight. (Example: If you weigh 150 lbs, aim for 150 grams of protein daily.)
4. You can use a meal tracking app to determine if you’re getting enough protein based on your goals.
You can calculate your current protein intake by using an app like My Fitness Pal to calculate your daily or typical protein intake. When you log your meals in the Food Diary, it will automatically calculate your total protein intake and other macronutrients (protein, carbs, and fats).
5. There are many benefits to getting a sufficient amount of protein daily, whether you get it from real foods or a combination of real foods and protein powder.
Getting adequate protein helps you build and maintain lean muscle mass, which helps improve fat loss. Protein consumption also helps decrease carbohydrate cravings and supports muscle recovery and muscle development.
6. Protein Powder supplementation is not necessary.
I hope you enjoyed this quick primer on protein! Stay tuned for Part 2, which will cover everything you need to know about Protein Powder!
You can also access the entire Protein & Protein Powder Blog Series, HERE!
