Before I begin working with my clients one-on-one, I have them record their normal food intake for 7-14 days. Their job is to eat as they normally would, and track it as accurately as possible. I tell them not to impress me, or themselves. I have them do this before starting the process because that food log is going to tell me where the red flags are. It’s going to tell me what they are used to eating, and what their body is exposed to on a regular basis. From there I can more accurately identify areas of their nutrition that need to be addressed in order to begin taking steps along the path to better health and fitness.
I have seen many, many things as a fitness coach. From McDonalds three times per day, to severe restricting, I’ve seen it all. Although each individual person has their individual needs, there almost always seems to be a common red flag in people’s food logs. Want to take a guess at what it is?
It’s a shortage of protein.
Most individuals (over 90%) that have showed me their food log are under-eating when it comes to protein intake, and there are a few important reasons that they (and you) should be getting more.
REASON #1: Lean Muscle Tissue
Our metabolism is comprised of many different components. Digestion, activity, muscle, genetics, and even the body’s basic functions like breathing all play a role. One of the biggest drivers of the human metabolism is the amount of muscle we have on our body. The more lean muscle you have, the faster your metabolism may be.
One of the benefits of protein is that it can help us maintain and build the lean muscle we have on our bodies.
Protein is made of amino acids, and the amino acids that we find in protein dense foods help build, repair, and recover muscle tissue that has been broken down during exercise.
The amino acids found in whole, natural, protein-dense foods (like meat, for example) have a positive effect on the growth and repair of lean muscle tissue. Amino acids that are found in supplements like BCAAs (branched-chain amino acids) don’t have the same positive effect as complete proteins when there is adequate protein present in the diet. Thus far, it seems that vegans and some vegetarians may have the most benefit from supplements like BCAAs.
REASON #2: Thermic Effect
Protein is a macronutrient. Macronutrients are nutrients that our bodies need in large quantities. Protein, carbohydrates, and fat are all macronutrients. Protein and fat are essential macronutrients, meaning that our body needs them to survive.
Both protein and carbohydrates contain about 4 calories per gram, and fat contains about 9 calories per gram. However, it has been said that protein may be even closer to 3 calories per gram when its thermic effect is taken into account.
The thermic effect of food is the amount of energy that is needed for the digestion of nutrients. Of all the nutrients in the world, protein has one of the highest thermic effects. This means that it takes more energy to digest, break down, and absorb protein compared to other nutrients.
Eat more protein may mean burning more calories in the day. It may not be a difference of hundreds of calories, but it adds up.
REASON #3: Satiety
There are many reasons that whole, natural foods are recommended over processed foods. They are healthier (duh), and less calorie-dense. One of the other amazing benefits of whole foods is that they can better regulate hunger and satiety, unlike highly processed foods (think Doritos) that hijack your body and make you think you want more. You know that common saying, “you can’t just have one”? Yeah, that’s no coincidence. Those foods are engineered and designed to make us want more. It’s a recipe for disaster (pun intended).
Among all the healthy, whole food options out there, foods that contain higher amounts of protein (think meats) are very satiating. They help you feel fuller for longer. As mentioned, having that feeling of satiety will help you feel fuller for longer and in turn may also aid in fat loss. Rather than eating highly processed food that will influence you to eat more and more, adequate amounts of protein may help you eat less overall.
HOW MUCH PROTEIN DO YOU NEED?
There is a wide range of recommended protein consumption for one main reason. We are all different and what works for one may not work for another. Some thrive off tons of protein, and others can maintain and maybe even build muscle on what seems to be very little.
It’s recommended that you eat .6-1g of protein per pound of bodyweight each day. If you are someone that is exercising regularly and your muscles need proper recovery, I recommend staying between .8-1g per pound of bodyweight per day. If you are more sedentary, overweight, or obese, I recommend staying toward the lower end of that range.
TAKEAWAYS
The amino acids found in natural sources of protein can help build, repair, and maintain lean muscle tissue which can support a faster metabolism. BCAAs do not seem to have the same effect when adequate protein is present in the diet.
It takes more energy to break down and digest protein, which can contribute to more overall calories burned in the day.
Protein is very satiating and can help you feel fuller for longer which may aid in fat loss.
It is recommended that you eat .6-1g of protein per pound of body weight each day.
ABOUT THE AUTHOR
Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.
