Protein is king when it comes to our health, function and performance. Protein is the master key to well-rounded nutrition. Most people are missing the mark because they don’t consume enough on a consistent basis.
Protein is involved in many bodily functions including:
● Growth, repair and health of tissues (muscles, tendons, hair, skin, nails, etc)
● Helps minimize muscle loss
● Helps us feel fuller, longer (minimize snacking)
● Supports digestion and metabolism
● Helps maintain proper fluid balance and healthy pH levels
● Immune system strength and function
● Properly transports oxygen and sugar around the body
Many people would admit that they don’t consume enough protein while others say that they get plenty. It’s not until they track how much they are actually consuming when they realize that they are falling substantially short. We have to understand that protein can serve as the missing link to your goals.
Increasing protein intake is the “lowest hanging fruit” in a daily nutrition plan that makes the biggest short term impact on our energy, performance, function and well-being. Who doesn’t want early success?
In the long term, meeting our protein needs will continue to fuel our bodies to perform each day, at home, at work and at the gym. Consistency is key. Now, that is not to say that proper sources of carbohydrates and fats are not essential to our health. Nutrition, in most cases, should be a well-rounded approach.
To the person that doesn’t know where to start or they’re nervous about how difficult the process of improving their nutrition habits will be, protein is the starting point. It will always be the biggest difference maker.
Protein requirements vary from person to person. Keep in mind that regular exercise will require more protein. That protein is used to support our muscles and fuel our recovery. For the average active adult, a gram per pound of bodyweight is plenty of protein to meet their needs. This is not a prescription but a general rule that can be followed for context. In most situations, an individual may not even require that much. If someone isn’t meeting their protein needs, any consistent increase in protein intake will make a positive impact.
The key is to start small and slowly increase. For example, let’s discuss a person who is consuming 50 grams of protein each day. Let’s say their goal is 150 grams of protein each day. Rather than trying to consume an extra 100 grams the first day, they can add 10-15 grams. When they are comfortable and consistent with this change, they add another 10-15 grams. The idea is to make small increases until the target protein amount is met. After that, consistency is the name of the game. Your body will thank you.
If you have any questions, you can contact me at firstname.lastname@example.org
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Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.