When you decide to commit to your health and fitness, figuring out what to eat can be just as hard as doing an actual workout.
What you eat plays a big role in whether or not you reach your fitness goals, and in how long it takes you to get there.
You’ve probably heard people talk about “counting macros.” This means they’re monitoring how many calories they’re consuming vs. how many they’re burning, but it also means they’re tracking how many of their calories come from carbohydrates, fats, and proteins. These are the three primary macros.
If it feels like a lot to track all of those things, try focusing on just one: protein.
Protein is a macronutrient that plays a key role in muscle growth and repair. It’s a building block for body tissues like muscles and skin, and it also plays a role in the function of enzymes and hormones. Because it is so important for muscle growth and recovery, fat loss, and physical performance, it’s a key macro to monitor for anyone hoping to accomplish their fitness goals.
Protein’s Role in Muscle Growth & Repair
Let’s say you show up to the gym and you lift weights. What you’re actually doing is creating small tears in your muscle tissue. The repair of those muscles is what causes them to grow, and that happens through a process called muscle protein synthesis.
MPS works when amino acids bond to the damaged muscles after you workout, which is then replaced with new muscle. That’s what causes your muscles to grow.
But enough of the scientific talk. Why is this important for you? If you increase your protein intake, you can maximize your muscle protein synthesis. In other words, you’ll see muscle gains faster if you consume more protein.
When you eat protein, you’re also helping your body recover more efficiently after a workout. Protein-rich diets can help reduce inflammation in your body after exercise, and it can also prevent fatigue and muscle breakdown over an extended period of time.
The Impact of Protein on Weight
There’s a reason Uno’s Fitness believes functional strength training should play a role in everyone’s fitness program. Whether you’re trying to bulk up and gain weight or trim down and lose weight, strength training helps with a wide range of fitness goals. Protein is the same.
Protein takes longer for the body to digest than other foods, such as fats or carbohydrates, which means it leaves you feeling fuller for longer. Because it takes longer for protein to digest, it also means your body burns more calories digesting and metabolizing it.
Over time, high protein intake can help you build a leaner body. When you’re losing weight by eating fewer calories than you burn, protein preserves your muscle mass and forces your body to use stored fat for energy. This causes fat loss and muscle gain. When you have more muscle mass, your metabolism will also increase.
Where to Get Protein
The great thing about protein is that you can find it in many places. There are enough sources of protein that pretty much anyone on any dietary restriction can get enough of it.
Animal protein comes from sources like chicken, turkey, fish, eggs, dairy, and other lean meats. Protein from animals can ensure you are getting all essential amino acids.
Plant-based protein is becoming more and more popular. These proteins are often high in fiber and can aid in gut health. Plant-based protein sources include things like lentils, quinoa, tofu, and chickpeas.
There are also protein supplements on the market. Whey protein is widely considered to be the best form for people who live active lifestyles or are managing their weight. It has all the amino acids to help build and repair muscles, it can be easily absorbed through digestion, and it can help you feel fuller for longer.
How Much Protein Do You Need?
Everyone is different, and if you’re considering changing your diet, you should check with a nutritionist or your doctor first. Personal trainers are not nutritionists, but they can help you with basic nutrition guidance and its impact on your fitness goals.
According to the Mayo Clinic, protein should account for 10% to 35% of your calories. The average person who lives a sedentary lifestyle should have 0.4 grams of protein for every pound of body weight. But if you’re exercising regularly, that increases to 0.5-0.7 grams per pound. People who regularly lift weights may need as much as 0.8 grams per pound of body weight. However, more than 1 grams per pound of body weight is considered excessive
Tips to Consume Enough Protein
If you have fitness goals, protein is a critical part of reaching them. Here are some tips on how you can incorporate protein to make sure you’re getting enough:
- Plan your meals around good sources of protein
- Balance your protein consumption throughout the day
- Make sure you pair protein with other nutrients, such as healthy fats and complex carbohydrates, to ensure you’re eating a balanced diet.
- Monitor your progress and adjust as needed.
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