Is Protein Important To Eat & How Much Protein Per Day Should You Eat?

Protein!

I know I know, you’re thinking “This guy must be sponsored by Big Chicken and get some sort of kickback ever time we buy one. 

Maybe I do, maybe I don’t 😉

But it’s important, still largely misunderstood, and most people don’t get enough of it so I’m still talking about it!

In this blog we’ll cover:

Why Protein Is Important For Overall Health, Fitness & Staying Alive

Why Not all Sources of Protein are Equal

WHAT IS PROTEIN?

Protein in food is made up of molecules called amino acids.  When we eat food with protein, the stomach and small intestines break down the amino acids most are shipped off to the liver, and then they are utilized in the body for different tasks.  

Different amino acids have their own “job” in our bodies. 

There are 9 amino acids that have a special job and the only way we get them is through our food.   

We call these the “Essential Amino Acids” or EAAs.  We’ll get more into these in the next email when we talk about why all protein isn’t equal.

An important thing to know is that protein isn’t stored in the body like carbohydrates and fat are. 

We’re in a continual cycle of processing proteins, breaking them down which is why it’s so important to include protein in our diets. 

Most foods have some protein in them, but foods from animal sources have the highest amount of protein for their volume.

A pound of beef has more protein than pound of avocados ya know…  

SO WHY IS PROTEIN IN OUR DIET IMPORTANT?

All active people are breaking down muscle tissue through exercise and just regular life.  This is called “catabolism”.

Remember how I said that the different amino acids have different jobs in our bodies? 

Well one of those jobs is to trigger our muscles and connective tissues to grow, repair and just stay alive.  This is called “anabolism”. 

The amino acids in protein also provide the physical building blocks for new tissue growth.  

Without eating enough protein you simply don’t have the nutrients you need to build and maintain muscle.  

People often under estimate the power that food has to change the way we look and feel.

WHAT HAPPENS OVER THE LONG TERM?

If you under eat protein for a week or three it’s not the end of the world. 

But!  Under eat protein as a lifestyle over the long term and you’ll be setting yourself up for trouble.

SARCOPENIA

Sarcopenia is a syndrome found most often in people over 60, although it stems from choices made earlier in life.  

It’s characterized by progressive loss of: 

• Skeletal Muscle

• Strength

• Physical Ability

On the flip side it’s associated with an increase of:

• Falling

• Bone Fractures

• Dependence on others

• Death from all causes

You might be picturing a frail old lady right now.   Well that’s only part of the picture. 

You can be obese and still suffer the consequences of low muscle mass.  

That added weight only compounds the effects of losing strength due to low protein intake. 

Resistance training is important in maintaining and building muscle too.  Since I’m trying to keep this short and focus on protein, read all about that HERE. 

SO HOW MUCH PROTEIN IS ENOUGH?

Well, as with a lot of things nutrition related, it depends. 

It depends on your age.  As we get older we get less efficient at using the protein we eat. 

It depends on your current weight.  Smaller people need less. 

It depends on your current body composition.  Do you already have a lot of muscle mass?  You may need more.

It depends on your goals.  Are you trying to lose fat?  You may need more. 

It depends on your activity level.  Are you lifting weights? (You should be).  You may need more.

But you know we always aim to leave you with some practical takeaways, so here are some general guidelines.  

Most people can benefit from getting between .8 and 1.2g of protein per day per lb that they weigh. 

If you find that you’re eating WAY less than that, work your way up over a few weeks.  Your tummy will thank you.  

ONE MORE IMPORTANT THING

I teased earlier that not all protein is created equal.

It does matter what food you’re getting your protein from.  

Some contribute to muscle growth and some, not as much.

If you’re wondering how much protein is right for your goals, we have you covered.

Whether you’re trying to lose fat, build muscle, or both, check out our free calorie and macronutrient guide for all of the info you need. Download it today right HERE.

As always, thank you for reading, and let us know if you have any questions.