Protein is essential for our recovery and building muscle. It can also be hard to get in the right quantities for a multitude of reasons.
Let’s get some basics down and then some tips on how to get the most out of your new focus on protein.
Good vs. Less Good Protein Sources.
Proteins are made of different amino acids. In order for a source of protein to be “Good” the proteins you get from your food should have all the essential amino acids for the different cells in your body to carry out their recovery functions and help you build muscle.
If a protein source is less good, it does not mean it isn’t going to help. You just need significantly larger quantities to obtain the same amino acids as a “good” protein.
The thing that sucks about this fact, is that Good can be replaced with proteins sourced from Animals and Less Good can be replaced with sourced form plants.
For instance, for you to get the same amount of useable protein from a 4oz piece of chicken, you would need 6 cups of quinoa.
Now, this isn’t a stance against being vegan or vegetarian. These are just facts that are being used to lay out exactly how difficult it is to get the protein we need.
Just how much protein?
The current agreed upon amount is .7-1.0x in grams per pound of goal body weight per day.
100 Pounds? 70-100g of Protein per Day
150 Pounds? 105-150g of Protein per Day
200 Pounds? 140g-200g of Protein per Day.
How on Earth Do I Get That Much?
Well first, calculate the number you need.
Then you need to first understand that quality is your priority:
Eat Meat? The leaner the better (less fat).
Vegetarian? Eggs, Cottage Cheese, Icelandic and Greek Yogurt.
Vegan? Soy, Nuts, Seeds, Legumes.
Every significant habit change starts small. So, first aim towards making your protein choices in each meal and grocery trip on getting used to those higher quality proteins and finding ways to enjoy them!
Once you’ve gotten used to just looking for higher quality sources of protein, then start aiming to get towards your goal intake. This will require making protein the first thing you think about in each meal, rather than it just being a part of it.
When ya have a snack, it’ll probably be a high protein yogurt or some almonds. Breakfast will become less about pastries and more about eggs or cottage cheese.
Aim to add 10g of protein a day, then bump it up another 10g once you’re used to that. Then keep going from there as you get better and better at the habits that will help you hit your goal.
Then one day you’ll be seeing all the benefits of having more protein in your diet!
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