Is protein really that important?

What did you eat yesterday?

My first question for most athletes and clients around nutrition is, “tell me what you had yesterday for food?” In reviewing the list, what usually stands out is that there is only 50% of the protein they needed.

Precision Nutrition Philosophy is that because your body requires proteins and amino acids to produce essential molecules in our body – like enzymes, hormones, neurotransmitters, and antibodies – if you don’t consume enough protein your body can’t as well.

“Protein helps replace worn-out cells, transports various substances throughout the body, and aids in growth and repair.” – Precision Nutrition “All About Protein”

Clearly, protein is essential. Yet in recent years in the American diet protein consumption has significantly dropped.

Why has protein consumption decreased? There is no one answer but it could be related to several reasons:

1) Lean Protein Usually Takes Time To Prepare– for the most part, you have to cook meats, fry eggs, or mix certain plant-based foods to get enough. Although protein shakes have alleviated this to some degree, I wouldn’t recommend getting all of your protein from a supplement.

2) Protein Expires – lean protein goes bad unless you freeze it. You have to use it within a few days of buying it or plan to store it for a later day.

3) Protein Can Be Expensive Good lean meats can be very costly. How meat is produced can vary greatly which affects quality. Think Egg McMuffin vs fresh eggs from a local farmer.

4) Protein Has Gotten A Bad Reputation Some recent research has been published that demonstrate loose correlations between excessive protein and health risks and issues. These studies can often be debunked due to poor methods and other studies that show the exact opposite.

What Does This Mean For You?

Most importantly, you should be finding what works for you in terms of intake. I know for myself I don’t progress in my training until I get at least 200g of protein a day. I weigh 175lbs on most days. This means a lot of cooking and some supplementation. For example, many young athletes start their day with very little at breakfast, a small or moderate amount at lunch, and dinner is usually their best meal. Most likely because someone is cooking for them.

How Much Protein Do I Need?

In terms of the DRI (dietary reference intake) the bare minimum amount of protein your body needs to exist (not for optimal function) is .36 grams per pound of body weight. The general population can be anywhere from .8 grams to 1.2 grams per pound of body weight. For our athletes, I like to see the number much closer to 1 to 1.5 grams per pound of body weight. For example, a 125-pound active person should take in 125 to 187.5 grams of protein each day.

One easy way to improve your protein intake is the “eat a serving of lean protein at each meal” habit. Most clients start to see some real gains in size once we introduce this habit. The best way to do this is to make an effort to eat about 1-2 palm size pieces of lean protein at each meal.

When they add in the extra 2-3 servings, a lot of our clients notice a large difference in hunger levels, weight gain, and overall satisfaction with their nutrition.

 

Start A Conversation To See How Coach Tommy Can Help You Eat More Protein

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