The Ultimate Guide to Protein: The Macro you Probably Need More Of!
Let me bring you back a moment to high school: You’re sitting in biology class after gym class. You’re sweaty, you just walked the mile with your friends, and you cannot wait for lunch. You look over and you see Chad, the linebacker who was in PE class with you, chugging a protein shake out of his dirty blender bottle and letting it drip all over the table. You silently swear that you’ll never be one of those people who drinks nasty, chalk-flavored protein shakes because you don’t want to look like that D-bag Chad.
Now, I’m not 100% sure that was a universal experience, but it sure made me swear off protein for a while. Now here we are, years later, and if I run out of my protein, it makes me a very grumpy human. The truth is, protein is an extremely important macronutrient, and if you’re interested in gaining muscle, like our friend Chad, then you’d better be pumping up the protein shakes!
What is protein, and why do I need it to build muscle?
It’s undeniable: protein is certainly one of the more well-known macronutrients in the fitness world, seeing as it plays an essential part in the building of muscle. One of the main building blocks of body tissue, protein is composed of amino acids linked together by peptide bonds; there are nine amino acids that are essential to human biological functions that can only be supplied through food intake, which makes protein a crucial part of the diet! In addition, protein assists in building muscle when ample amounts are consumed while working out consistently. Exercises such as weightlifting create microtears in the muscles; the body then breaks down the protein in your diet to repair the tears with the nutritional amino acids, which makes the muscles larger and stronger following the repair. That’s why Chad was drinking his protein shake- and why we should, too, if we’re not getting enough protein in our diet.
How much protein should I be eating?
While it’s broadly recommended that protein should make up 10-35% of your diet (keyword: broadly), those who exercise frequently need land on the higher end of those recommendations in order to meet performance requirements- 10% is definitely not enough! If you regularly exercise, it’s a good idea to be consuming at least 0.8 grams of protein for every kilogram of body weight; this means that a 150 lb. individual should be consuming at least 55 grams of protein each day. Those who exercise rigorously and consistently will want to consume even more, so we recommend at eating 1.0-2.2 grams of protein per kilogram of body weight. This means that, if a person weighs 150 lbs. and works out frequently, they should be eating 150 g of protein each day to see results; in addition, it’s been shown that pumping up your protein to 50% of your caloric intake can be super effective for weight loss! With increased protein intake, however, comes an increased risk for dehydration, so it’s important to drink lots of water in addition to your protein; ideally, this will already be a consistent habit in those who are on the road to fitness!
Should I Be Eating Protein after my Workouts?
If you’re on the long-winding road to fitness, there’s a good chance you’ve heard that you need to consume some form of protein after your workout, or you won’t gain muscle. While this isn’t necessarily 100% true, it is important to eat protein following a workout in order to assist in adequate recovery and protect your body- and you should probably include some carbs in there, too.
As mentioned previously, the protein in your muscles break down during exercise, so your body needs to take in an adequate amount of protein to rebuild these muscles even stronger; in addition, the glycogen stores in your muscles act as energy during a workout, so they need to be replenished, as well. In order to replenish these glycogen stores and re-build your muscles, you should be eating a mixture of both carbs and protein after a workout- especially protein. It’s also important to mention that a workout enhances your body’s ability to rebuild both glycogen and protein, so it’s recommended you fill up on protein and carbs no more than 45 minutes after your workout.
What types of protein are there?
Luckily for those picky eaters out there, there are plenty sources of protein out there to fuel your body and satisfy your cravings! Common foods that are high in protein include:
· Lean beef (also high in iron!)
· Chicken breast
· Tempeh
· Quinoa
· Tuna fish
· Pumpkin seeds
· Fish (Salmon is 22% protein and high in omega-3 fatty acids!)
· Protein powder (both vegan and non-vegan are available!)
· Cottage cheese
· Greek yogurt
· Eggs
· Legumes
· Nuts
· Seeds
And plenty more! Remember, there are plenty of vegan/vegetarian options for protein sources, so don’t be afraid to pack on the protein!
Protein-Packed Recipes!
Quick and Easy Tuna Salad
(Simple and protein-filled- perfect for after a hard workout!)
Per serving: 179 Calories • 2.3g Carbs (0g Fiber) • 4.8g Fat • 32.2g Protein
Ingredients
Ingredients scaled to: 1 serving
1 can Tuna (165 grams)
1 tbsp Mayonnaise-like dressing (14.7 grams)
1 dash Salt (0.40 grams)
1 dash Pepper (0.10 grams)
Directions
Directions are based on the original recipe of 1 serving
1. Mix all ingredients together in a bowl.
2. Serve with bread or side of choice to give that extra punch of carbs.
Tempeh Strips with Almond Sauce
(Simple and scrumptious- perfect for our vegan friends post-workout!)
Per serving: 292 Calories • 13.2g Carbs (1.1g Fiber) • 18.3g Fat • 24.2g Protein
Ingredients
Ingredients scaled to: 1 serving
2 tsp Almond butter (10.4 grams)
2 tsp Rice wine vinegar (10 grams)
1 1/2 tsp Soy sauce (9 grams)
4 oz Tempeh (113 grams)
1 spray , about 1/3 second Pam cooking spray (0.30 grams)
Directions
Directions are based on the original recipe of 1 serving.
1. Preheat oven or toaster to 350 degrees F. Cover baking pan with aluminum foil and lightly coat with non-stick spray. Set aside.
2. Combine almond butter, 1.5 tsp vinegar, and 1 tsp soy sauce in a small bowl, set aside.
3. Combine tempeh strips on a prepared baking pan. Bake for 8 minutes, turn and bake for 5 more minutes, or until golden.
4. Serve with almond sauce and enjoy!
Strawberry Protein Smoothie
(Crazy high-protein, sweet, and simple for a quick after-workout dessert!)
Per serving: 384 Calories • 20g Carbs (4.5g Fiber) • 11.3g Fat • 52.3g Protein
Ingredients
Ingredients scaled to: 1 smoothie
1 1/2 cup Water (355 grams)
60 grams Whey protein powder (60 grams)
1 tbsp Almond butter (16 grams)
8 large (1-3/8" dia) Strawberries (144 grams)
Directions
Directions are based on the original recipe of 1 smoothie
1. Add 6 ice cubes to the mix and blend for 30 seconds
Hopefully…
This proved to you how important protein really is. It’s just not a nasty protein shake that bodybuilders drink religiously- it’s something we should all be focusing on if we want to see real changes in our health and fitness. There are so many ways to increase your protein intake and actually enjoy the food you’re eating that hitting your protein goals shouldn’t be a problem anymore! Whether you’re interested in becoming stronger, growing muscle, cutting fat, or just looking to increase your fitness, you should be pumping up the protein every day!