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The last couple of weeks we have talked about carbohydrates and hopefully I’ve been able to answer all your questions about good carbs, bad carbs and everything in between.

Today I want to move on to protein and all its splendor : )

Remember, like oxygen, protein is ESSENTIAL to every cell in your body and it’s 2nd only to water in overall abundance in the body.

So here are 5 “truths” you want to try and live by when it comes to good ‘ol protein…

Truth #1: You Could Use More

How much protein do you really need?

First weigh yourself and be honest about how many times you workout each week. If you workout 5 or more times per week, shoot for around .5g per pound of body weight. Train 3-5 days per week, shoot for around .4g per pound of body weight.

But again, don’t get too crazy about measuring everything. Just try to get a little protein with EVERY meal.

Truth #2: Not All Protein is the Same

The best sources of protein are cage free/free range eggs, lean grass fed beef/bison, wild caught fish, quinoa and whey protein. Animal proteins are the most complete sources of protein(with the exception of quinoa – a complete protein which is a seed). They contain the right portions of the 20 or so essential amino acids your body CANNOT produce on its own.

Nuts, legumes and grains contain protein but they are not as complete as the sources mentioned above.

Truth #3: Timing

Eating protein at all 3 meals, plus snacks, will help you eat less overall. It will keep you fuller longer because it takes longer to breakdown, unlike processed flours & sugars which are digested quickly & used quickly.

Hence, you being hungry again 30 minutes after your last meal instead of hours after, like you should be when you consume proteins.

If you are used to eating your protein only at 1 meal, you could be fueling lean muscle tissue growth for only a few hours per day and breaking down muscle the rest of the time.

Truth #4: You Need Protein for Your Workouts

Consume approx. 10g of protein 30-60 minutes before you workout to provide your body with fuel and approx. 20g of protein(combined with a carbohydrate) right after to help you recover from the workout.

[This is an IDEAL workout recovery drink - > Prograde Workout]

You do this because resistance training causes micro-tears in muscle tissue. This requires amino acids(from protein) to help repair and re-build this lean muscle tissue.

Truth #5: Everyone Can Benefit from Powders

Whey protein powder is not just for “meat head” body builders, but an awesome source of the building blocks your body needs to help you burn fat and get lean.

On top of being a complete form of protein, it’s so damn convenient and fast as well. It literally takes 3 seconds to mix with water and presto, you have a healthy, appetite suppressing snack idea (a small meal for some) that will keep you satisfied for hours.

…That’s my take on our good friend Mr. protein.

Follow these 5 “truths” and I can almost guarantee you, you’ll be well on your way to losing that unwanted fat and off to the body of your dreams.

Committed to YOUR success,

Ryan Miller
Wellness Coach
Licensed Trainer

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