The Ultimate Guide to Protein: Everything You Need to Know

When it comes to weight loss, protein is your number 1 tool for several reasons. Not only does protein help you feel fuller and more satisfied after meals, but it also plays a crucial role in preserving and building lean muscle mass. Additionally, protein has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories during the digestion and processing of protein-rich foods. Maintaining adequate protein intake can help support a faster metabolism, making it easier to burn calories and lose weight. Incorporating protein into your diet can also help stabilize blood sugar levels, reducing cravings and promoting more balanced eating habits. Keep reading this article which discusses the 8 most important protein related questions.

1. What is protein and why is it important?

Protein is a vital macronutrient essential for numerous physiological processes in the human body. It consists of smaller units called amino acids, with nine of them classified as essential, meaning they must be obtained from the diet since the body cannot produce them.

Protein plays a crucial role in various aspects of our health:

Muscle Growth and Repair: Protein is fundamental for building and repairing muscles, making it vital for anyone that trains.

Satiation: Protein-rich foods promote feelings of fullness and satiety, assisting with weight management by reducing overall food intake.

Hormonal Regulation: Protein intake can influence hormones that control hunger, appetite, and body weight.

To maintain optimal health and/or to lose weight, it's crucial to consume an adequate amount of protein daily.

2. How much protein do you need daily?

The average individual interested in losing weight should aim to consume around 0.8 to 1.0 grams of protein per pound of body weight per day during a dieting phase (i.e., when trying to lose weight). During a weight-gaining phase, it is completely fine to reduce this number to 0.8 grams per pound of body weight, as the primary focus shifts to obtaining excess calories from carbohydrates and fats. Let's consider a few examples. A male currently weighing 200 lbs and roughly at 25-30% body fat would consume anywhere from 160 to 200 grams of protein per day. Due to his high body fat percentage, he can afford to stay on the lower end of the spectrum because his body is not yet in a state where muscle catabolism is likely to occur. Now, let's take another example. A lean male individual weighing 160 lbs but with 10% body fat will likely need to keep his protein intake much closer to the 1.0-gram per pound mark. This is because the lower the individual's body fat, the higher the protein requirement. These recommendations are applicable to both males and females.

An exception to this rule is when an individual is utilizing a protein fast. What this simply means is that one or two days a week, an individual will consume nothing but lean sources of protein. This is a strategy that I personally have been using with great results, making the rest of my week much more manageable. I have also implemented this strategy with some of my clients, and it has shown a high rate of success. On these days, we utilize a figure closer to 1.25 or as high as 1.5 grams per pound of body weight. Yes, this is safe unless an individual already has kidney-related issues, in which case I recommend consulting your doctor before modifying your diet.

3. What are the best sources of protein?

Before answering this question, it's essential to define what "best" means in this context. To me, the ideal protein source is one that is lean or very lean, easy for the body to digest, readily available and convenient to consume, and highly bioavailable, meaning the body can efficiently absorb and utilize it.

When we consume protein-rich foods, our body breaks them down into individual amino acids, which then get absorbed into the bloodstream and serve various physiological functions, such as tissue repair, hormone production, and supporting the immune system. Bioavailability, in the context of protein, refers to the body's efficiency in absorbing and utilizing amino acids from a specific protein source.

Certain proteins are highly bioavailable because they contain all the essential amino acids in the right proportions. Essential amino acids cannot be produced by the body, so we must obtain them from our diet. Complete proteins, found in animal-based sources like meat, fish, eggs, and dairy products, fit the bill and are considered highly bioavailable. But, here's an important point: if your diet includes a variety of protein sources, both animal and plant-based, this shouldn't be a big concern. The main goal is to meet your daily protein requirements, and the combination of different sources can help achieve this.

Here are some of my favorite protein sources to consume during a dieting phase:

1. Lean chicken breast or tenderloin, with no skin and trimmed of all fat. I know it might not sound overly appetizing, but I'll share a few recipes later to make chicken more enjoyable. Just remember not to overcook it to avoid dryness, use a thermometer to monitor the cooking process, and don't forget to season it well.

2. Lean beef cuts like beef tenderloin or top sirloin steak and consider 93/7% or 91/9% ground beef if available.

3. Pork tenderloin is a top pick. I'll share my cooking method for it later.

4. Low-fat Greek yogurt, especially Fage Total 0%, is one of my absolute favorites, available at most grocery stores.

5. Egg whites: There is nothing wrong with consuming the whole egg, including the yolk; however, egg whites are much less calorie-dense, making them the better choice when dieting down. I will share a few recipes in the future. You can find these at every grocery store. I do recommend getting them from Costco, as Costco carries the largest pack I have found so far.

6. Whey protein powder: Protein powder is not a supplement; it is another source of protein and should be treated as such. If you have an issue with dairy, there are two things you can consider. The first option is buying a dairy digestive, and you would take one pill with your shake. The second option is getting a whey protein isolate. This version of whey starts out as regular whey protein but undergoes further processing to strip it of fat, carbs, sugars, and lactose. The end product is much easier to digest and tends to have slightly fewer calories than regular whey protein.

7. Fish can also be part of your options, especially if you enjoy it. Certain types like Cod, Pollock, Tilapia, Halibut, and tuna are lower in overall fat content.

8. Protein bars are also a convenient means of reaching your daily protein goals. Personally, during a weight loss phase, I consume about 2-3 bars per day. There is nothing magical about these protein bars apart from their convenience, and they generally taste pretty decent.

To sum up, choosing lean and bioavailable protein sources, regardless of whether they come from animals or plants, is instrumental in supporting weight loss and overall health goals. Diversifying your protein intake ensures you get a wide range of nutrients while fulfilling your protein needs.

4. How does protein help with muscle building and recovery?

Protein plays a critical role in muscle building and recovery. To break this down further, in regard to muscle building, protein provides the building blocks necessary for muscle growth and repair. During resistance training or exercise that induces muscle breakdown, small tears occur in muscle fibers. Protein, consisting of amino acids, helps repair and rebuild these damaged muscle fibers, resulting in muscle growth and increased strength. By consuming adequate protein, individuals supply their bodies with the essential amino acids required for this repair process.

After intense physical activity, especially resistance training or high-intensity workouts, muscles need to recover and adapt. Protein consumption post-exercise is crucial for initiating the recovery process. The amino acids from protein sources support protein synthesis, which is the creation of new proteins within the muscles, promoting repair and rebuilding. Adequate protein intake aids in reducing muscle soreness and allows individuals to recover more efficiently, leading to improved performance in subsequent workouts.

5. Can you gain weight from consuming too much protein?

Technically yes, but this is very hard to do.  However, it is not something I worry about when making diet recommendations. The primary drivers of weight gain are the overconsumption of carbohydrates and fats, which are much easier for our bodies to store as fat when consumed in excess. Protein, on the other hand, is less likely to be stored as fat and is more thermogenic, meaning it requires more energy for the body to process and utilize effectively. So, while it's essential to be mindful of overall calorie intake, focusing on protein consumption alone is not a major concern for weight gain. Instead, we need to pay closer attention to our intake of carbohydrates and fats.

6. Are protein supplements safe and effective?

The short answer is yes. Protein supplements have been available for a considerable time, and their usage has undergone extensive study. These supplements offer a convenient means of increasing protein intake, making it easier to meet your daily goals. Moreover, they are highly convenient and reasonably priced. My primary recommendation is to purchase from reputable sources—I personally rely on Costco for most of my protein supplement needs. Specific brand recommendations will be provided at a later time.

7. How to Optimize Protein Intake Throughout the Day for Maximum Results?

The ideal protein consumption strategy would be as follows: Let's assume an individual aims to consume 200 grams of protein daily, based on their current body weight. I would recommend that this individual strive to have 4 meals a day, with each meal totaling 50 grams of protein (amounting to a total of 200 grams). These meals do not necessarily have to be identical in nature, nor must each meal contain precisely 50 grams of protein. If, for instance, this individual consumes 40 grams in meal 1 and 60 grams in meal 2, it should not be a major concern. In short, having 4 protein servings per day is more beneficial than having 2 servings per day. However, arguing that there is a significant difference between 5 servings per day and 4 servings per day would be difficult. Personal preference should take precedence, and anything from 3 to 5 servings per day is acceptable, with 4 servings being the preferred option.

8. Mastering Protein Meal Prep: A Simple Strategy for Success.

When it comes to dieting, having a substantial supply of readily available protein sources is crucial. This is likely the one area where I see people struggling the most. But there are ways you can ensure that you never run out of protein. A few things I personally do are to make sure that I have several sources of protein available to me at any given time. This means having at least a few tubs of protein powder at home, along with several boxes of protein bars. These are used to supplement my regular protein intake through my diet, which these days mostly consists of chicken tenderloins (the most tender part of the chicken breast). I usually prepare these in large batches that will last several days. Additionally, another protein source I heavily rely on during a dieting phase is low-fat Greek Yogurt. Lastly, I make sure to keep a few packs of pre-cooked chicken breast, which can be purchased at any grocery store.

Final Thoughts:

Dieting may seem like a lot of work, but one thing to keep in mind is that it is only for a few weeks at a time. Once you develop the habit of mindful eating and start opting for healthier food choices, it genuinely becomes much more manageable. If you need assistance with your fitness goals, feel free to send me a message, and we can arrange a free consultation.