Hi there,
Welcome back to ‘Hey Coach Darren’ – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
As discussed last week, your nutritional intake highly influences your ability to perform physical tasks. And amongst the most commonly discussed topics pertaining to nutritional intake is protein. Specifically how much to eat, when to eat it, what are the best sources of it, can I eat too much, etc, etc. As important as protein is, many people are simply unaware of a lot of the answers to those questions!
Queue the question submitted for this week! A FitTRAC Family member was essentially guessing about their protein intake, so she sought some advice:
“Hey Coach Darren! I feel like I’m in uncharted territory when it comes to protein. I’ve been on a weight loss journey, and I know protein is important, but I have so many questions. How much protein should I be eating? When should I be eating it? And what are good sources of protein? I’m a bit lost in this protein maze!
Just to give you an example of how unfamiliar I am with protein, let me share a recent experience. Last week, I pushed myself during a challenging workout at the gym. I felt motivated and energized, but later that evening, I noticed something was off. I felt excessively fatigued, and my muscles were slow to recover. It was as if I had hit a wall and couldn’t bounce back. After speaking with a fellow gym-goer, she mentioned that it could be related to inadequate protein intake.
This got me thinking about the importance of protein and how it plays a role in muscle recovery. I realized that I’ve been neglecting this crucial aspect of my diet. I’ve been unsure about how much protein I should be consuming and when the best times to eat it are. I want to optimize my workouts and ensure proper recovery, but I need your guidance to navigate this protein puzzle!”
Protein is crucial to your overall health and fitness, especially when it comes to muscle recovery, so I definitely want to help you figure out this “protein puzzle”! Here are the tips I gave this member to get her protein intake on track:
- First, determine your protein needs – Protein requirements vary based on factors such as your weight, activity level, and goals. But as a general guideline, if you’re trying to lose weight (in a caloric deficit) aim for around 0.8 to 1 gram of protein per pound of body weight.
For a 45 year old woman who is 140lbs with the goal of weight loss, you should target approximately 112 to 140 grams of protein per day.
But for a 45 year old man who is 250lbs and wants to lose weight, it would be best to calculate protein needs using the amount of lean body mass (since eating 200-250 grams of protein per day is A LOT). To get an estimate of your lean body mass, take your body fat % and multiply it by your total body weight = lean body mass. Then use that same 0.8-1g of protein/lb to determine your protein needs.
This range can provide you with adequate protein to support your weight loss goals and aid in muscle recovery, as long as it is combined with resistance training!
- Timing of protein intake (& prioritize a protein-rich breakfast) – Timing plays an important role in maximizing protein’s benefits. And while you should aim to consume protein-rich foods throughout the day, starting the day with a protein-rich breakfast can set you up for success.
That’s because a protein-rich breakfast can provide sustained energy and sets a positive tone for the rest of the day – especially because you can use all the rest of the day to fulfill your protein requirements.
Aside from breakfast, try to eat proteins before workouts (in smaller amounts) and after workouts (in larger amounts): pre-workout protein can provide your muscles with a readily available source of amino acids, while post-workout protein helps kickstart the recovery process.
To ensure your eating protein throughout the day, take some time each week to plan and prep your meals. This way, you can have protein-rich options readily available, making it easier to make nutritious choices and avoid relying on processed or convenient snacks that are often low in protein. Additionally, spreading your protein intake out across meals and snacks supports sustained muscle protein synthesis.
- Eat quality sources of lean protein – Not all proteins are created equal (chicken breast >>> bacon, for example). Opt for high-quality sources that offer a complete amino acid profile. Lean meats like ground turkey or bison; poultry like chicken breast and turkey cold cuts; fish and other seafoods like shrimp and calamari; eggs; some dairy products; legumes; tofu are all excellent options.
Incorporate a variety of protein sources into your meals to ensure you’re getting a wide range of essential amino acids. This diversity not only enhances nutritional benefits but also keeps your meals exciting and flavorsome.
I hope these tips shed light on the protein mysteries you’ve been grappling with! Don’t worry if it takes time to adjust and understand protein’s role in your weight loss journey. Remember, protein is just one piece of the puzzle. A balanced diet includes a mix of fruits, vegetables, whole grains, and healthy fats to provide your body with the necessary nutrients. Be mindful of your body’s hunger and fullness cues, and adjust your protein intake as needed.
Stay tuned for next week’s ‘Hey Coach Darren’ where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S.
Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.