WHY THE PROPER AMOUNT OF PROTEIN IS NEEDED DAILY?

As a fitness professional understanding and articulating nutrition as it relates to a client fitness goals is very important. Getting the client to understand that 80% is nutrition and 20% is exercise can be difficult in a lot of ways. Some of the roadblocks are getting clients to get in enough nutrients in daily. So today I want to talk about the importance of proper protein intake.

WHAT IS PROTEIN?

*Any class on nitrogenous organic compounds that consist of large molecules composed of one or more long chain of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, and as enzymes and antibodies.

By definition protein is a very important macro nutrient to all living organism. As far as human beings. We should have a daily intake of 1.2 to 1.7 grams of protein per kg (2.2) of body weight per day. Example a 150 lbs person should be getting in 120-150 grams of protein a day. Especially if you’re exercising regularly. The majority of people I speak to about nutrition are not getting enough protein daily. This is a big problem if you’re putting in the work at the gym and not proving your body enough protein.

Proteins are made up of amino acids, which have specific biochemical functions. Some amino acids can stimulate growth hormone release or muscle protein synthesis. Branched chained amino acids (BCAA) Leucine, Isoleucine and Valine are the BCAA, so named because of their chemical structure. When glycogen stores are low, skeletal muscle can metabolize these amino acids for energy. When using BCAA supplements it helps reduce skeletal muscle damage and muscular fatigue. If you’re looking to preserve muscle mass it’s recommended to get 5-20 grams a day in divided doses.

WHAT HAPPENS WHEN WE DON’T GET ENOUGH PROTEIN?

*Protein deficiency can occur when you’re not getting enough protein to maintain normal body function. Not consuming enough protein can also cause muscle cramping, weakness, and soreness. Your body will take protein from muscle tissue and use it as energy to support other vital body functions when protein is low. A low protein intake is associated with a compromised immune system. Those who are undernourished are more susceptible to infections. Protein is the building block for muscles. Having more muscle mass will increase your metabolic rate and that will cause your body to burn calories more efficiently.

Here is a list of some protein sources

*ANIMAL

BEEF 3 oz 30 grams protein 8 grams fat

CHICKEN BREAST 3 oz 26 grams protein 3 grams fat

SALMON 3 oz 20 grams of protein 4 grams fat

PORK 3 oz 24 grams protein 4 grams fat

TUNA 3 oz 23 grams protein .5 grams fat

TURKEY 3 oz 25 grams protein .5 grams fat

*PLANT BASED

BEANS 1/2 cup 8 grams protein .5 fat

WHEAT BREAD (1) slice 3 grams protein .8 grams fat

LENTILS 1/2 cup 9 grams protein

ALMONDS 1/4 oz 8 grams protein 18 grams fat

PEANUT BUTTER (ORGANIC) 2 tablespoon 8 grams protein 16 grams fat

*ANIMAL RELATED

EGGS (1) large 6 grams protein 5 grams fat

MILK 8 oz 8 grams protein

YOGURT 8 oz 11 grams protein

These are a few sources of protein. You should be having some protein each meal.

Here why getting your daily macro nutrients are important

As a personal trainer I understand that for a client to achieve their fitness goals 80% comes from nutrition and 20% comes from exercise. What I’ve notice is is that a lot of people are putting in the work when it comes to exercise, but not providing their bodies enough nutrients for them to reach their fitness goals.

So what macro nutrients are we talking about . The 3 macro nutrients our need daily are protein, carbs and fats. Not only do we need them daily, we have to get in a certain amount for our bodies function efficiently. Whether to lose weight or build muscle if you’re not providing your body enough protein, carbs and fats, most likely to will be difficult to reach your fitness goals.

When speaking to someone about their diet, I first ask what is a typical day of eating. Usually there will be at least one macro nutrient missing from some of their diet. Example breakfast will be oatmeal (carbs) and no protein. Lunch will be a salad with protein and no carbs. Each meal needs to be a balance of protein, carbs and fats. Your daily protein intake should be 1.2 to 1.7 kg of your body weight. Getting in the proper amount of protein is responsible for muscle growth, hormone and enzyme production and immune function. Carbs should be 6 to 10 grams of body weight daily. Here is why carbs are important. Carbs is known as the body main source of fuel. Fat intake should be 20 to 35% of total calories. Less than 20% of fats daily can be detrimental to your health. Dietary fats is very important. In absence of if our bodies wouldn’t be able to get certain micro-nutrients (vitamin and minerals).

So I always ask everyone how bad do you want to reach your fitness goals? Most say 100% and they are will to do the exercise program 100% but when it comes to nutrition that’s where that 100% goes to 50-60%. Nutrition is this the key to your fitness goals. Along with portion control. So let start 2019 with the focus on nutrition!

Tre Fit PN1 Precision Nutrition coach

NASM CPT/CES