How Much Protein… is Enough Protein…?

How Much Protein… is Enough Protein?

Here we are again, to clear the air of all the mis-conceptions in the fitness industry! Fitness is changing dramatically, as well as nutrition. Studies are showing that you don’t have to be as “strict” with your food choices as we used to think, but having a more active lifestyle combined with eating the correct amount of calories and macronutrients for you specifically, will aid in a healthier and more fit you.

I hear it all the time from people who are stuck in the ways of the late 90s and early 2000s, “too much protein is bad for you”, “your body can only digest 50g of protein maximum per hour, the rest goes to waste”, oh and the best one; “protein makes you fat”.

All of the statements above are false, with the exception of the first one stating that “too much protein is bad for you”. Although this statement is true, this can be true for fat and carbs as well. Anything that is eaten in excessive amounts, is bad for you. Same goes for drinking too much alcohol, or even water! Too much of anything in this life, can lead to problems.

Protein is necessary for maintaining muscle, muscle hypertrophy (growth), and muscle repair. If you lack protein in your diet, you will slowly see body fat go up, and lean muscle mass go down.

Although it plays a HUGE role in your bodies functions, protein is hyped up to be either too important, or not important enough. What were looking for is a correct balance of all the macronutrients within a persons diet, and NO there is not one golden rule that everyone should follow about how much to eat of what. EVERY SINGLE PERSON IS DIFFERENT. Thats why you should not follow a basic nutritional guide on how much to eat of what, example below:

Client A: Client A is a very active construction worker who also works out 5x/week outside of work. He requires a higher amount of protein and total caloric intake due to the extremely high activity levels he puts himself through, in order to maintain his muscle mass. Client A may learn along his journey of fitness that his body responds better to a slightly higher protein intake, medium carbs, and lower fat diet.

Client B: Client B is a sedentary middle aged-desk worker who has not worked out in 20 years, but wants to get back into a healthy lifestyle. Due to the lower amount of lean body mass due to being sedentary, he may start out with a lower protein intake and build it up depending on how his body reacts. He also may be sensitive to carbohydrates due to his years of in-activity and damaged metabolic rate from poor past eating habits

Note: these are just examples, if one of these clients sounds like you, don’t just copy the suggestions from the examples. Everyone will react different to different levels of macronutrients.

As you see from above, everyone will require different levels of macronutrients depending on dozens of factors. Past eating habits, health issues, activity level, career, etc; all play a huge roll in how much protein someone should be having.

With all that being said, lets dive into how you would actually figure out a good base number of how many grams of protein to eat per day. We’re going to do an easy calculation, and get you started on eating some more (or less) protein!

Goals:

  1. Maintain Weight: Body Weight x 1 = Grams of protein (ex: 150lbs x 1 = 150g/ protein per day)
  2. Gain Weight (muscle): Body Weight x .8-1 = grams of protein (ex: 150lbs x .8 = 120g/ per day)
  3. Lose Weight: Body Weight x 1-1.2 = grams of protein (ex: 150lbs x 1.2 = 180g/per day)

*If you are 30lbs + overweight, you may want to calculate your lean body mass and use that number to calculate how much protein. (ex: 200lbs Total – 150lbs Lean Mass) You would use 150lbs as your body weight. This is due to the extremely high level of protein that would be calculated due to being overweight/obese. This is not necessary because most of your total weight is body fat, that will be lost during a weight loss phase.*

Maintaining your weight and gaining weight DO NOT require as much protein intake as losing weight because you are eating a sufficient amount of TOTAL calories to nourish the muscles and make sure they are maintained.

Losing weight requires MORE protein because the client is going to be in a deficit of calories for a long duration, making them more likely to lose muscle mass, since you cannot tell your body where to lose weight. The higher protein intake during weight loss phases will assure a faster metabolism and more muscle mass maintained throughout the diet.

Hopefully this helped out some of you clear up any mis-conceptions you may have about correct protein intake. For some, it may seem like a lot, and to others you may be eating too much protein per day. If you have any questions please feel free to contact us below and we will be sure to respond as quickly as possible!

 

5 Easy Ways To Drink More Water!

H2o

 

  1. I’m sure you heard it, drink more water! But what does that exactly mean, and why can’t you seem to commit? A good way to judge how much water you may need is to take your body weight, divide it in half, and that is a good target point in ounces to aim for water intake per day. (EX: 150lbs/2 = 75oz per day). This may seem like a lot for the average person, but remember our bodies are made up of 60% water and it is essential for health and survival. If you’re an avid gym go-er, you may want to increase water intake slightly above that calculation.
  2. If you have a hard time drinking that much water, take it slow and work your way up. One trick to making yourself desire water more throughout the day, is to have one glass of water every morning to start the day. Before you eat, and before your morning coffee. This will become a routine for you, and make your body crave more water throughout the day.
  3. Get Yourself a Gallon. Yeah, it may look and sound silly to carry around a gallon all day, but it’s really not. One of the easiest ways to make sure you’re getting enough water is by carrying a gallon around with you, and watching how much you have had out of the gallon throughout the day. You can even write little motivational quotes on your jug, at quarter way points to make you push a little bit more!
  4. Set Reminders in your phone. Setting reminders to drink water every 20-30 minutes will have a huge impact on your water intake, and will keep you on track for the whole day. You’re most likely picking up your phone to check Facebook or text messages that frequently, so why not pick up that gallon while doing so?
  5. Workout MORE! Not only is working out healthy and will change your life for the better, but it’s also a great way to intake more water. While you workout, you tend to crave water due to losing fluids through sweat and pushing yourself throughout the workout. You can easily chug down a decent amount more water if you make working out part of your daily routine.

 

 Hopefully this helped motivate and give some ideas to those who have trouble getting a healthy amount of water in per day. The more you consistently drink it, the more you will naturally want it. Coming from myself, who has years of properly intaking water, it’s very easy for me to remember to drink and crave getting my correct dose of h20 for the day!