Hopefully, by now if you read my Protein 101 Article you're completely muscle-bound and have to walk through doors sideways because your shoulders are too broad.
If not, you're not trying hard enough...
On a more serious note, I'd like to talk about what exactly protein is and bad sources that might not be helping your progress.
So what is protein?
Well, protein is made of tiny molecules known as Amino Acids.
Without getting too complicated, after we consume protein, our body breaks it down into peptide chains or individual amino acids for various jobs within the body.
Why is this important?
Because some amino acids are more critical to the body than others.
For example, the two main groupings of amino acids are Essential Amino Acids (EAA) and Non-Essential Amino Acids (NEAA).
EAA - cannot be produced by the body from other substances, so it must come from the diet.
NEAA - Can, if need be, be produced by the body from other substances.
There are other groupings, but we don't need to know about that right now.
Again, Why is this important?
Because knowing this concept will help you make optimal protein source selections going forward.
Maybe you've heard about complete proteins vs. Incomplete Proteins.
It's basically what I outline above:
Complete Proteins have all of the EAA that the body needs.
Incomplete Protein does not have all of the EAA's.
Thus for sufficient nutrition, Incomplete Proteins should be combined with another protein source to attain all of the Essential Amino Acids.
Foods like lentils, various nuts, and fatty cheeses are NOT good sources of protein and should be used sparingly to meet your protein needs.
Trying to meet your protein needs is akin to trying to save for retirement with your credit card cashback rewards...
Meaning you'll just go into more debt (Gain Weight) and not have any meaningful savings (Muscle tissue)
Not a good idea, stick with the lean meats and buy some wider door frames.
Interested in making this work for you?
Set up a call with me and we'll talk about this and other ways I can help you get back your strength and your health.
My favorite Macro Nutrient.
Unfortunately, I'm in the minority on this one...
I've trained and consulted with a ton of people, and not surprisingly, nearly everyone struggles with getting enough protein in their diet.
Even more surprisingly, many don't know how on the cusp they are.
There are various opinions and statistic on protein intake, but most professional organizations suggest at the very least the BARE minimum is .8g of Protein per KG of Body mass.
55g for a 150-pound person.
72g for a 200-pound person.
That doesn't sound like too much, and it's not. This number is what you'd require if you are in a bed not doing anything all day to prevent protein malnutrition.
This number doesn't include if you plan on going to work, live under chronic stress, or only doing chores around the house.
Even further if you are workout out consistently, have a physical job, or are recovering from an illness or injury (whether its a bump on your leg or major hip surgery) you require even more protein.
Lastly, the situation becomes even more dire as you age.
This is due to not digesting and absorbing protein as well as you did when you were young, plus the increased requirement to keep your bone density and connective tissue (Muscles, Tendons, Ligament) strong as you sail into the golden years.
Recent research suggests a good range for most people is 1.2-2.2g of protein per kg of body mass.
82g - 150g for a 150-pound person.
109g - 200g for a 200-pound person.
I like to keep it simple and shoot a gram per pound of Bodyweight, which is the high end of the above recommendation.
Obviously, if you've got a lot of fat to lose, these calculation are unrealistic.
You'd be better off calculating your Fat-Free Mass then adding 15%(to replace the weight for fat at an ideal percentage) to get a better picture of your protein requirements.
If you're a 200lb person at 30% Bodyfat your Fat-Free Mass would be 160lbs.
Then add the fat mass back in at a healthy range:
160 x 1.15 = 184lbs or 184g of protein.
Don't make this too complicated. It's just a ballpark number and can and should change if you're less active or more active etc.
Now that you know the "Why".
Here is some of the "How" or just a list of cool things to make it easier to get that number:
Best Tasting Protein Powder - The Chocolate Peanut butter changed my life.
Powdered Peanut butter - Great for adding to shakes or Oatmeal and Blueberries (My Favorite).
Protein Bars - Quick, Cheap, and low calorie for on the go. Try not to make it a staple (Keep to under three a week).
Best Milk Ever - I Love the 2% Superkids for extra DHA (Omega 3). Great in coffee or just to drink.
If you're Craving Pizza.
Or how about Pancakes/Waffles?
Lastly, if you know your protein levels are on the low end, consider including some BCAA during your workouts to sneak in some extra Amino Acids.
If you need more help with this or with your health/fitness in general, consider hopping on a call to help you get back on track!
For many of us, making time is hard. We feel the constant pull from multiple directions and try to fit in everything that’s important.
(Trust me, I get it.)
But the reality is, if EVERYTHING is important, nothing is important.
So how do we fix that?
“WHEN YOU SAY YES TO SOMETHING, ASK YOURSELF “WHAT AM I REALLY SAYING NO TO?”
Every decision to do something means you are deciding NOT to do something.
Every commitment to someone means you are breaking a commitment to someone, else.
So what do you do?
One of the best tools I use to help me with this is something I stole from Amy Lynn Andrews and her $2.99 Kindle book “Tell your Time” > http://amzn.to/2ypUeRf
A significant part of the time management piece is understanding what in your schedule is flexible/fixed and what is non-negotiable/negotiable.
* Flexible time > Activity can be done when you choose.
* Fixed time > Activity time is fixed and is set by something or someone else (work, school, your daughter’s “Daddy/Mommy and Me” class, etc.)
* Non-negotiable > Activity is one you cannot, or are utterly unwilling to give up. (Maybe this is sleep or precious time with your kids.)
* Negotiable activities > Activity that you would like to keep, but if necessary, you would be willing to let go (or move).
Her GRID tool is here > https://amylynnandrews.com/wp-content/uploads/2012/04/TheGrid.pdf
You may pick up one system and run with it, wholly, or you may use a hybrid as I do. I have:
- A system for managing my calendar and blocks of time in my calendar that is a combination of 2 popular methodologies.
- A system for projects/tasks/to-dos that I integrate with my calendar management that is a combination of 2-3 approaches
You see, my natural tendency is to relish pressure and fly by the seat of my pants.
However, I learned years ago that If I wanted to be more successful, I had to push my ego aside and learn to manage my time and activities.
*Time is like money. If you don’t tell it where to go, it will leave you anyway.*
So, before the lessons pick up and the demands of the program kick in, I encourage you to MAKE TIME and get a gauge on what’s REALLY important in your life.
Your present and future self will be immensely thankful.