Protein or Perish: How Eating Enough Protein Helps You Get Lean and Stay Strong
When I say I was willing to do anything to build muscle, I mean anything.
I vividly remember 3 food-related experiences that illustrate this point:
Waking up at 5:30 to whip up some egg whites before school. I used this whacky thing to separate the yolk, because I thought it was bad for you.
Getting home from the gym and choking down a massive spoonful of peanut butter. Washing it down with my 500 calorie mass-gainer protein shake. The craziest part? I didn’t even like peanut butter.
Eating plain tuna, straight from the can. No condiments, I was too tough. Plus, how else was I going to eat 300 grams every day?
Thankfully - for my taste buds and sanity - I’ve wisened up over the years. Egg yolks are healthy. There are no “magic” foods that build muscle or burn fat. And there is no need to eat so much protein it hurts.
The fact that more protein doesn’t equate to more muscle took me a long time to comprehend.
There is a point of diminishing returns (more on this later).
Eating 300 grams of protein wasn’t a walk in the park. I gagged at most meals. I produced gas that could only be described as noxious. In spite of it all, I was making great progress.
I gained strength and built muscle. I was trying to eat more to gain weight, but I felt strangely full all the time. Plus, I found I had fewer cravings for ice cream and pizza (although I can’t confirm the exact cause - canned tuna and noxious gas has been known to suppress appetite, too.)
I didn’t know it then, but I was experiencing the benefits of a high protein diet. Just to name a few, those benefits include:
Muscle Growth and Repair
Increased Strength
Metabolism Support
Appetite Control
Maintenance of Lean Body Mass
Improved Overall Health
For years, I made the mistake of eating way too much protein. It wasn’t until I became a coach that I realized almost everyones way too little. Like, everyone.
I’d estimate that 9 out of 10 of my clients didn’t eat enough protein before starting our program. They didn’t recover well from workouts, dealt with constant hunger, and couldn’t understand why they had plateaued. That all changed when they started eating more protein.
I’m not exaggerating when I say that eating enough protein is essential for optimal strength, aesthetics, health, and performance. If you miss the mark on protein, getting in shape and staying healthy becomes exponentially more challenging.
Today, we're diving into the incredible world of protein. Specifically:
The benefits of a high protein diet
How much protein you should eat
Strategies to eat enough protein
High protein foods and meals
My personal protein routine
If you currently under-eating protein, bumping up your intake can improve how you look, feel, and perform. Let’s start with the benefits you’re leaving on the table by not eating enough.
Why Eating Enough Protein is Essential
Let's start with the muscle-building magic of protein. It's like the construction crew that swoops in after a workout and says, "Hey, let's make these muscles bigger and stronger!" Those reps and sets you're doing at the gym? They're like blueprints, and protein is the builder who turns them into reality.
But it's not just about muscle gain. Protein is also your secret weapon against those relentless hunger pangs. The research backs it up - protein-rich meals keep you feeling full for longer. So, when your coworkers are raiding the snack drawer at 2pm, you're all like, "Nah, I'm good.”
That’s not all - eating enough protein also helps keep your bones, joints, and skin healthy as you age. We lose between 3-8% of muscle mass per decade after 30. But guess what can help slow down that process? Yep, you guessed it – protein! It's like the fountain of youth hiding in your chicken breast or scrambled eggs.
Let’s explain each one of the benefits in more detail.
Muscle Growth and Repair: At its core, protein is all about muscle growth and repair. When you work out, especially with resistance training, you create microscopic tears in your muscle fibers. Protein swoops in like a team of skilled builders, using amino acids as the bricks and mortar to patch up those tears and make your muscles even stronger and more robust. Without sufficient protein, this process can be sluggish, leaving your muscles lagging behind your ambitions.
Increased Strength: Building muscle isn't just about size; it's also about strength. Protein plays a pivotal role in increasing muscle strength. When you lift weights or engage in resistance exercises, your muscles adapt by getting bigger and stronger. Protein fuels this adaptation process, ensuring that you can push your limits and achieve those personal bests.
Metabolism Support: Here's a nifty side effect of protein: it revs up your metabolism. Unlike carbohydrates or fats, protein has a higher thermic effect, which means it requires more energy to digest. This boost in metabolism can help you burn more calories, making it easier to manage your weight and body composition.
Appetite Control: Ever noticed how a protein-rich meal or snack leaves you feeling fuller for longer? That's not a coincidence; it's science. Protein has a satiating effect, meaning it helps control your appetite and reduces the urge to snack mindlessly. This can be a game-changer if you're trying to manage your calorie intake and avoid the temptation of unhealthy treats.
Maintenance of Lean Body Mass: Losing weight or cutting calories doesn't have to mean sacrificing muscle mass. In fact, protein can help preserve your hard-earned lean body mass while promoting fat loss. This is the secret sauce to achieving that toned and sculpted physique you've been aiming for.
Overall Health: Beyond its muscle-building prowess, protein plays a pivotal role in maintaining your overall health. It's not just about biceps and quads; protein supports immune function, assists in hormone production, aids in tissue repair, and contributes to the health of your hair, skin, and nails. It's a versatile nutrient that your body relies on in countless ways.
Now that you understand why protein is your trusty companion on the journey to a stronger, healthier you, let's delve into the nitty-gritty of how much protein you should be aiming for. No two ways about it. Getting this number right can be the key to unlocking your full fitness potential.
How Much Protein Should You Eat
Now that you're pumped up about protein's superpowers, you might be wondering, "How much of this amazing stuff do I need?" Let me break it down for you.
The golden rule for protein intake is roughly 1 gram of protein per pound of your body weight. So, if you weigh 150 pounds, aim for around 150 grams of protein per day.
A study published in the "Journal of the International Society of Sports Nutrition" looked at the relationship between protein intake and muscle growth. The researchers found that athletes who consumed protein at or above the 1-gram-per-pound mark experienced significantly greater muscle hypertrophy compared to those with lower protein intake.
Translation: eating enough protein helps you build those muscles you've been working so hard for.
Don’t care about getting big and strong? Maybe you’d just like to lose a bit of body fat? You’re in luck - protein is crucial for maintaining a healthy weight, too.
Researchers have explored the effects of higher protein intake on appetite control and weight management. Any guesses on what they found? Those who consumed more protein reported feeling fuller, and over time, they tended to lose more body fat.
Now, here's the thing: while 1 gram per pound is a fantastic starting point, it's not set in stone. Your individual protein needs can vary based on factors like your activity level, age, and goals.
If you’re currently eating a lot less than you should be, gradually work your way up over time. For example, let’s say you’re currently eating 60 grams of protein and need to be around 150 grams for optimal results. Here’s how you can go about increasing over time:
Week 1 - 90 grams of protein
Week 2 - 110 grams of protein
Week 3 - 130 grams of protein
Week 4 - 150 grams of protein
Trust me, don’t rush this and don’t triple your protein intake over night. Your tummy will thank you.
We’ve established that:
A high protein diet is essential for optimal muscle gain or fat loss
Most need to eat around 1 gram of protein per pound of body weight for best results
Here’s where things get tricky - Eating enough protein is easier said than done. In the next section, we'll cover strategies to incorporate more protein into your daily routine.
How to Eat Enough Protein
Alright, let's get down to the nitty-gritty – how do you actually make sure you're getting enough protein in your daily diet? It's not as complicated as you might think, and it definitely doesn't involve eating plain, boring chicken breast for every meal.
Here are some strategies to help you fit in more protein without hating your life:
a. Choose Protein-Rich Foods: First things first, start incorporating protein-rich foods into your meals. Eggs, lean meats, fish, and dairy products are fantastic animal-based sources. If you're on a plant-based journey, don't worry – tofu, tempeh, legumes, and quinoa are your plant-powered pals.
b. Balance Your Intake: Spread your protein consumption throughout the day. By the time dinner rolls around, most people have had cereal, a sandwich, and a granola bar. If you try to eat 100 grams of protein in the last 3 hours of your day, you’re going to have a bad time.
Instead of saving it all for a big dinner, aim to have protein in every meal and snack. This keeps your body fueled and hunger at bay all day long.
c. Don't Forget Breakfast: A huge key here is to win the morning. They say it's the most important meal of the day, right? Well, make it count by adding protein. Scramble some eggs, whip up a Greek yogurt parfait, or blend a protein-packed smoothie to start your day on the right foot.
d. Get Creative: There are countless delicious ways to sneak more protein into your diet. Think outside the box with protein pancakes, protein oatmeal, or even protein ice cream (yes, that's a thing!). The options are limited only by your culinary imagination.
e. Protein Supplements: Sometimes, life gets hectic, and cooking up a protein-packed meal isn't feasible. That's when protein supplements come to the rescue. Whether it's a scoop of whey protein in your post-workout shake or a protein bar on-the-go, these can be handy allies in your protein quest.
So, the next time you're wondering how to squeeze in more protein, keep these tips in mind. There’s no need to overhaul your diet. The key is to make small, effective changes to your habits.
What comes to mind when you think of high protein foods? Most people get stuck after listing chicken, fish, and beef.
Don’t fret. Here are some high protein options for you, so you can make progress while actually enjoying your food.
List of High Protein Foods and Meals
Get ready to tantalize your taste buds and pump up your protein intake!
Here are some of the highest protein foods and a list of mouthwatering meals to help you supercharge your diet.
Animal-Based Protein Sources:
Chicken Breast: Lean and versatile, perfect for various dishes.
Turkey Breast: A lean protein source ideal for sandwiches and roasts.
Salmon: A fatty fish rich in protein and omega-3 fatty acids.
Tuna: A fish known for its protein content, often used in sandwiches and salads.
Lean Beef: Opt for lean cuts like sirloin or tenderloin for a protein-packed option.
Pork Chops: A tasty source of protein, suitable for grilling and roasting.
Eggs: A protein powerhouse, versatile for breakfast, lunch, or dinner.
Greek Yogurt: Creamy and protein-rich, great for breakfast or snacks.
Cottage Cheese: A dairy option with a good protein content, perfect for savory or sweet dishes.
Milk: Provides both protein and essential nutrients.
Cheese: Varieties like cottage cheese, mozzarella, and cheddar are protein-rich options.
Whey Protein: A convenient supplement for protein shakes.
Bison: A lean and flavorful alternative to beef.
Shrimp: A seafood choice low in fat and high in protein.
Tilapia: A mild-tasting fish with a decent protein content.
Quail: A game bird with a high protein-to-fat ratio.
Sardines: Small fish packed with protein and omega-3 fatty acids.
Duck Breast: Rich and flavorful, with good protein content.
Lamb: A protein source with a distinct flavor.
Venison: Lean and protein-packed, ideal for a change in taste.
Oysters: A seafood choice known for its protein content.
Crab: Low in fat and high in protein, a delightful seafood option.
Mussels: Another seafood choice with a significant protein content.
Pheasant: A lean game bird option, rich in protein.
Scallops: Tender seafood that's a good source of protein.
Can you only get enough protein if you eat animal foods? Let’s ask our trusty spinach loving pal, Popeye:
He’s spot on! Here are some plant-based high protein foods.
Plant-Based Protein Sources:
Tofu: A versatile soy-based protein source used in various savory and sweet dishes.
Tempeh: A fermented soybean product that's rich in protein and nutrients.
Lentils: Protein-packed legumes used in soups, stews, and salads.
Chickpeas: Versatile legumes used in dishes like hummus and falafel.
Black Beans: A protein powerhouse often used in Mexican and Latin American cuisine.
Quinoa: A complete protein source loaded with essential amino acids.
Edamame: Young soybeans often served as a protein-rich snack or appetizer.
Peas: Green peas are a surprising source of protein and can be added to various dishes.
Black-eyed Peas: Nutrient-dense legumes high in protein and fiber.
Kidney Beans: Protein-rich beans commonly used in chili and bean salads.
Pinto Beans: Another protein-packed bean variety used in Mexican and Tex-Mex dishes.
Cannellini Beans: White beans that are a great addition to soups and salads.
Chia Seeds: Tiny seeds rich in protein, fiber, and healthy fats.
Hemp Seeds: Nutrient-dense seeds with a notable protein content.
Sunflower Seeds: Snack on these seeds for a protein boost.
Pumpkin Seeds (Pepitas): Protein-rich seeds often added to salads and snacks.
Spirulina: A blue-green algae known for its protein and nutrient content.
Seitan (Wheat Gluten): A high-protein meat substitute used in plant-based dishes.
Nutritional Yeast: Adds a cheesy flavor and protein to dishes.
Spinach: Leafy greens with a surprising amount of protein per serving.
Kale: Another leafy green rich in protein and packed with nutrients.
Broccoli: A cruciferous veggie with a decent protein content.
Brussels Sprouts: Tiny cabbages that offer protein and essential nutrients.
Tahini: A sesame seed paste rich in protein and used in various recipes.
Almonds: Nuts with a good protein content, perfect for snacking.
Incorporating a variety of these high-protein foods into your diet can help you meet your protein needs while enjoying a wide range of delicious meals and snacks. Whether you prefer animal-based or plant-based, you’ve got plenty of options!
Protein-Rich Meal Ideas:
1. Grilled Chicken Salad: Grilled chicken breast served over a bed of mixed greens with your favorite veggies and a tasty vinaigrette.
2. Salmon with Quinoa: Baked or grilled salmon paired with a side of quinoa and steamed broccoli.
3. Tofu Stir-Fry: Sauté tofu with colorful vegetables and your favorite stir-fry sauce for a protein-packed dinner.
4. Lentil Soup: A hearty soup made with lentils, vegetables, and spices for a filling meal.
5. Chickpea Salad: A refreshing salad with chickpeas, cucumber, tomatoes, red onion, and a lemon-tahini dressing.
6. Greek Yogurt Parfait: Layer Greek yogurt with berries, honey, and granola for a protein-rich dessert or breakfast.
7. Quinoa and Black Bean Bowl: Cooked quinoa mixed with black beans, corn, avocado, and salsa for a flavorful and filling meal.
8. Lean Beef Tacos: Swap out ground beef for lean ground beef in your taco night – it's a crowd-pleaser.
9. Tuna Salad Sandwich: A classic tuna salad made with canned tuna, mayo or Greek yogurt, and your favorite veggies, served on whole-grain bread.
10. Omelette with Spinach and Feta: A protein-packed omelette filled with spinach, feta cheese, and diced tomatoes.
11. Peanut Butter Banana Smoothie: Blend peanut butter, banana, Greek yogurt, and a splash of almond milk for a protein-rich breakfast or snack.
12. Grilled Shrimp Skewers: Marinated and grilled shrimp skewers with a side of quinoa and grilled vegetables.
13. Chickpea Curry: A flavorful curry made with chickpeas, tomatoes, and a blend of aromatic spices, served over rice.
14. Cottage Cheese and Pineapple: Enjoy cottage cheese with pineapple chunks for a sweet and protein-packed snack.
15. Quinoa-Stuffed Bell Peppers: Bell peppers stuffed with a mixture of cooked quinoa, black beans, corn, and spices, then baked to perfection.
16. Baked Tofu with Steamed Broccoli: Marinated and baked tofu served with steamed broccoli and brown rice.
17. Turkey and Avocado Wrap: Sliced turkey breast, avocado, lettuce, and tomato wrapped in a whole-grain tortilla.
18. Lentil and Vegetable Stir-Fry: Stir-fried lentils with an assortment of vegetables and your choice of sauce.
19. Grilled Pork Tenderloin with Asparagus: Grilled pork tenderloin served with roasted asparagus and sweet potato fries.
20. Spinach and Mushroom Stuffed Portobello Mushrooms: Portobello mushrooms stuffed with sautéed spinach, mushrooms, and quinoa, then baked until tender.
These high-protein foods and meal ideas are just the tip of the iceberg. Feel free to mix and match to keep your taste buds entertained while hitting your protein goals.
Need more ideas? Some more fantastic resources:
And remember, you don't have to sacrifice flavor for nutrition – these dishes are as delicious as they are nutritious. The key to eating enough protein is enjoying what you eat.
Here’s what works for me.
What I Do
At the start, eating enough protein was a daunting task. Bottomless cans of tuna and 3 protein shakes was the norm.
After figuring out the foods I enjoy and the portion sizes that work for me, the process is now effortless. My typical day of protein consumption looks like:
9am: Oatmeal mixed with ½ scoop casein protein powder, 80 g fat free greek yogurt, and 15g powdered peanut butter (PB Fit), blueberries, and ½ a banana on top, 140g egg white omelette with mushrooms and cauliflower, ½ avocado = 55g protein
1pm: 4oz turkey breast, mixed vegetables. 20g oats, 120g fat free greek yogurt, ⅓ scoop whey protein powder, 200g basmati rice, 60g pumpkin, 15g PB Fit, 16g almond butter, 80g apple, 70g blueberries, 6g sugar free dark chocolate chips = 55g protein
5:00pm: 4oz ground turkey with 100g Brussel sprouts, 100g sweet potatoes, and 1 tbsp olive oil = 30g protein
7:30pm: 40g oats, 170g fat free greek yogurt, ½ scoop casein protein powder, 32g peanut butter, 6g sugar free chocolate chips, 70g blueberries, 60g pumpkin, 15g low sugar breakfast cereal= 50g protein
That’s a total of 190g protein, with 0 dry chicken breast and 0 nausea or discomfort.
Summary
Let's do a quick recap of all the incredible benefits of eating enough protein and the tips to help you succeed:
Muscle Magic: Protein is your muscle's best friend. It repairs and rebuilds, making you stronger and more toned than ever.
Hunger Tamer: Say goodbye to those relentless cravings. Protein keeps you feeling full and satisfied, making it easier to resist those tempting snacks.
Lean Machine: Protein isn't just for bodybuilders; it's your ally in maintaining a lean body composition, keeping unwanted fat at bay.
Age-Defying: Protein can help you age gracefully by preserving precious muscle mass. Embrace the wisdom that comes with age while looking and feeling your best.
1 Gram Per Pound: As a rule of thumb, aim for about 1 gram of protein per pound of body weight. It's a personalized approach to a healthier you.
Balance and Variety: Spread your protein intake throughout the day, and don't be afraid to mix up your protein sources for a well-rounded diet.
Get Creative: There are endless ways to add more protein to your meals. Experiment with recipes, protein-packed snacks, and delicious shakes to keep things exciting.
Protein Paradise: From chicken breast to chickpeas, there's a wide array of high-protein foods to choose from. Make them the stars of your meals.
What's the bottom line?
Protein isn't just another dietary buzzword; it's a game-changer that can supercharge your fitness journey and overall well-being.
Whether you're looking to build muscle, control hunger, stay lean, or age gracefully, protein is your secret weapon.
Now that you're armed with knowledge and inspiration, it's time to put it into action. Start making conscious choices to incorporate more protein into your daily life. Start small and build up over time until you’re in the ball park of 1 gram/pound of body weight.
Please, don’t neglect it. Eating enough protein may just be the most important diet strategy for losing fat and maintaining a healthy body composition.
Best of luck and cheers to your protein-packed success!
3 Steps You Can Take
1. Apply for coaching - If you’re ready to start, you can sign up for a free chat with me here. Best case, you change your life. Worst case, you waste a few minutes of your time chatting with a curly haired weirdo (But in that case, that’s Dr. curly haired weirdo, to you 😂)
2. Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
3. Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
Best,
John
FAQs and Additional Resources
Q1: Can I get enough protein on a vegetarian or vegan diet?
A1: Absolutely! Plant-based sources like tofu, tempeh, legumes, quinoa, and nuts are excellent protein options for vegetarians and vegans. With careful planning, you can meet your protein needs without consuming animal products.
Q2: Are protein supplements necessary for building muscle?
A2: Protein supplements, such as whey or plant-based protein powders, can be convenient, but they are not essential for building muscle. You can achieve your protein goals through whole foods. Supplements are useful when you struggle to meet your protein needs through diet alone.
Q3: Can I overdo it on protein?
A3: While protein is crucial, excessive protein intake may strain the kidneys in individuals with pre-existing kidney issues. However, for most healthy individuals, a moderately high-protein diet is safe. It's essential to consult with a healthcare professional or nutritionist for personalized advice.
Q4: Is protein only for those who work out regularly?
A4: No, protein is essential for everyone, not just athletes or fitness enthusiasts. It plays a crucial role in maintaining overall health, muscle mass, and satiety, making it relevant for people of all activity levels.
Q5: Can children and older adults benefit from a higher protein intake?
A5: Yes, both children and older adults can benefit from adequate protein intake. Protein supports growth and development in children and helps older adults maintain muscle mass, bone health, and overall vitality.
Additional Resources
MyFitnessPal: This app allows you to track your daily food intake, including protein, making it easier to meet your nutritional goals. (Website: www.myfitnesspal.com)
Eat This, Not That!: Discover healthier food choices and protein-packed meal options with this informative website, helping you make better dietary decisions. (Website: www.eatthis.com)
The Complete Guide to Protein: This comprehensive guide by Healthline provides in-depth information on protein sources, requirements, and benefits. (Website: www.healthline.com/nutrition/protein-complete-guide)
Precision Nutrition: Explore articles, infographics, and resources that cover various aspects of nutrition, including protein intake and its impact on fitness and health. (Website: www.precisionnutrition.com)
National Institute on Aging - Protein and Older Adults: Learn about the importance of protein for older adults' health and well-being, including tips and recommendations. (Website: www.nia.nih.gov/news/research-interactions-protein-and-aging)
Remember, achieving your protein goals is a journey, and these resources can provide valuable insights and support along the way. Whether you're a fitness enthusiast or simply looking to improve your overall health, understanding the role of protein in your diet is a step toward sustainable fat loss and maintaining a healthy body composition as you age.