We all know we need a healthy, balanced serving of protein in our daily diet. But why? How much? And when?! Don’t sweat—obé fitness instructor and certified integrative nutrition health coach David P. is here to answer all your questions.
Why is protein beneficial for your body?
As a trainer and nutrition coach, I’m fully committed to the importance of protein in your diet. You might already know that protein is crucial for building muscle, but did you know that it also plays a vital role in various physiological processes within the body? If you’ve ever experienced a slow metabolism, constant fatigue, digestive issues, a weakened immune system, or other common conditions, it’s possible insufficient protein intake could be a contributing factor.
Let me provide you with a concise list of bodily functions that heavily rely on protein: tissue building and repair (which aids in healing), production of enzymes (essential for digestion and metabolism), muscle development (crucial for strength building), hormone regulation (including insulin and growth hormone), support for the immune system (where antibodies, which are proteins, play a key role), and energy production (particularly important when following a highly restrictive diet, which I strongly discourage).
Can you explain the importance of protein in a workout regimen?
To put it simply, adequate and consistent protein in your diet is the most crucial nutritional aspect for anyone looking to achieve visible and tangible results from a workout routine, particularly if it involves resistance training (which I hope it does). While other factors such as sleep, stress reduction, and proper workout programming also contribute to results, our focus right now is on protein, so let’s stick to that.
Without delving too deep into the science, protein is made up of amino acids, which serve as the literal building blocks for muscle tissue. During resistance training (think: Strength and Power classes), our muscle fibers undergo small “micro-tears.” To repair these tears, the body requires a sufficient supply of amino acids. When we consume enough protein (containing amino acids), the body initiates muscle protein synthesis—the process of creating new muscles. Without adequate protein, we lack the necessary materials to build muscle at all.
But it doesn’t end there. Protein also plays a critical role in enhanced recovery, prevention of muscle loss, satiety (that satisfying feeling of being full), and achieving your desired body composition. There are additional benefits, but I don’t want to overwhelm you just yet!
How do I know I’m getting enough protein in my diet? What are signs I may be deficient? Can I overdo it?
To start, I want to emphasize that every body is unique, and individuals should follow their own process when it comes to eating. Now, let me provide a two-fold answer. As a nutrition coach, one of the initial steps I take with clients is to have them track their normal intake for a few days to determine their average protein grams. More often than not, clients are astonished by how low their numbers are. This short-term tracking approach (2-3 days) is just one of many ways to assess your protein intake. However, it’s important to note that tracking may not work for everyone, and that’s perfectly fine.
Intuitive eating can be another approach to ensure sufficient protein intake, and many people successfully achieve high protein levels using this method. If intuitive eating resonates with you, here are some signs that may indicate inadequate protein consumption: consistent muscle fatigue and weakness after weeks or months of resistance training, slow recovery from injuries, brittle skin or nails, edema (swollen limbs, typically around the ankles and hands), frequent illness, and difficulty building or maintaining muscle mass. If you frequently experience any of these symptoms, it could be a sign of insufficient protein intake. However, it’s crucial to remember these symptoms can also be caused by other factors, so consulting a physician is always advisable. I felt compelled to mention this because both of my parents are doctors.
It’s worth noting that, as with anything, too much of a good thing can have negative effects. Studies have shown that excessively high protein intake can negatively impact kidney function, cause dehydration, and lead to nutritional deficiencies in other areas. However, achieving excessively high protein intake can be challenging due to the satiating nature of protein. In my experience, I have yet to encounter any adverse reactions to increased protein intake among my clients, primarily because I monitor their intake and because many find it hard to over-consume protein in the first place.
How much protein should I eat daily? Should my goals change on workout vs. rest days?
Answering this question can be challenging because protein digestion varies from person to person. However, I’ll attempt to provide a specific answer for those focused on building muscle or improving body composition through resistance training. In this demographic, protein intake requirements depend on factors such as body weight, training intensity, age, and goals. Generally, the recommended range for protein intake to support muscle growth and body composition improvement is between 0.7 to 1 gram per pound of body weight.
Let’s take an example. If a person weighs 150 pounds, their recommended protein intake range would be 105 grams (150 x 0.7) to 150 grams (150 x 1) per day. Yes, it may seem like a significant amount at first, but the clients who hit this number see incredible changes not only in their body composition but also in satiety, mood, and energy levels. It’s also important to note that this range is supported by reputable organizations such as the World Health Organization, the National Strength and Conditioning Association, and the American Dietetic Association, among others. I mention this to assure you that these recommendations are not arbitrary.
As a coach, I don’t advocate for cycling protein intake among my clients. My primary objective is to establish a consistent higher protein intake to help build the habit and drive better results. Consistency is key to achieving sustainable progress.
How much protein intake is advised for different types of workouts or fitness goals?
In general, if someone is engaging in strength training or long-distance cardio but doesn’t prioritize body composition as a goal, opting for the lower range of protein consumption can still be beneficial. This approach can aid with muscle recovery, overall strength improvement, hormone balance, digestion, and other related factors.
However, if you’re aiming to significantly increase strength or achieve noticeable results in body composition, I recommend the higher protein range. This is especially true if the person is also in a slight caloric deficit to facilitate body fat loss. The higher protein range will keep you full while in a deficit. This is where many people get a caloric deficit wrong. They believe the idea is to eat as little as possible, which leaves them feeling starved and undernourished. If you hit your numbers correctly, especially with protein and fiber, you can maintain a slight caloric deficit without feeling hungry or restricted.
As with any dietary consideration, it’s important to experiment and find the approach that works best for you in the long term. Each person’s body is unique, so it’s crucial to play around with different protein intake levels and observe how your body responds over time. Regardless of the chosen approach, it’s vital to give the body sufficient time to adapt to the intake levels and diligently track any changes. I suggest maintaining a journal and noting weekly changes to serve as a guide for adjusting protein intake.
Should I eat protein before, during, or after a workout?
This question has sparked considerable debate and discussion lately, and while there may not be a universally agreed-upon answer, I’ll share my perspective on protein timing. First of all, I believe it’s important to consume protein regularly throughout the day to aid digestion and ensure you meet your overall daily protein target. However, when I engage in strength training, I prefer to have a small amount of protein with a moderate portion of carbs approximately an hour before my workout. After completing my training session, I consume a larger amount of protein and a moderate amount of carbs within 1-2 hours.
This approach is based on my observations of how my body responds. I’ve noticed when I have a challenging training session without proper fuel beforehand, my performance significantly decreases. Additionally, if I fail to adequately refuel my body with a substantial protein and carb intake after a strenuous session, I experience extreme fatigue, brain fog, and irritability. You could say I become “hangry.” This approach works best for me, both during and after training, and I recommend everyone tune into their own body’s signals and make protein timing decisions based on what feels optimal for them.
There is no definitive right or wrong way to approach protein timing. What matters most is finding the approach that suits you best. Listen to your body, pay attention to how it responds during and after training, and adjust your protein timing accordingly. It’s a personal journey that varies from person to person!
What are some optimal sources of protein for your diet?
- Omnivores: Lean animal proteins and fish, eggs, greek yogurt, chickpea pasta (yes, you Banza), beans and legumes, low-fat cheeses, whey protein powders.
- Vegetarians: Beans and legumes, eggs, greek yogurt, tofu, tempeh, quinoa, nuts and seeds, seitan, plant-based protein powder, low-fat cheeses, whey protein powders.
- Vegans: Beans and legumes, tofu, tempeh, quinoa, nuts and seeds, seitan, vegan protein powder.
What are your top protein tips?
My top recommendation for those aiming to eat more protein in their diet is to prioritize “protein first” when constructing a meal. I typically advise clients to ask themselves two essential questions: 1) What is my protein source? and 2) How much protein am I obtaining from this source?
They can then build their meals around these considerations. Consequently, every time they make a food choice, they provide their body with a highly nutritious macronutrient that can contribute to their well-being and performance. Aside from that, I ask clients to look at their meals and simply increase the protein serving of each meal by ½. So If a client eats 3 oz of chicken breast for dinner, I recommend increasing that serving to 4.5 oz. This is an incredibly easy way to increase protein intake without thinking too much about it.
In general, I believe in focusing on the fundamentals. Prioritize whole food sources of protein whenever possible, prioritize getting sufficient sleep, and allow for proper recovery between workouts. By maintaining consistency in these key areas, you can optimize your performance during workouts and enhance your results. Remember, sticking to the basics can often yield the best results, especially if you stay consistent.
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One response to “A Crash Course on Protein: Why Your Workout Routine Needs It”
Yes!!! Thank you for this