Prioritizing Protein 🥩🍖🥚

Protein is having a moment and has become a major trend in nutrition. Supermarket shelves are packed with products with “high protein” labels on everything from cereal to ice cream. Social media is full of protein hacks and recipes that all seem complicated and also a little bit… questionable. But why the hype? 

What is protein and why does it matter?

Think of protein as the ultimate multi-tool. Proteins are made up of amino acids and play a vital role in keeping our bodies strong and functioning. They are essential for creating antibodies, enzymes, transport proteins, and structural components like muscle fibers. In addition to building muscle, protein powers energy production, regulates hormones, boosts immune health, and helps you feel full longer.

Proteins are made of 20 amino acids, 9 of which are essential and must be obtained through diet. Complete proteins, found in animal products like meat, eggs, dairy, and soy, provide all 9 essential amino acids. Incomplete proteins, such as those in nuts, seeds, grains, and legumes, are lacking in one or more essential amino acids.

How much protein do you actually need?

Spoiler alert: It depends. The general recommendation for non-exercising individuals is 0.8g of protein per kilogram of body weight per day. For those engaging in resistance training or CrossFit, the range increases to 1.2–1.8g per kilogram. If you’re of healthy weight, active, and wish to build muscle, aim for 0.64–1.09 g/lb (1.4–2.4 g/kg). In simpler terms, if you weigh 200 pounds and are doing CrossFit, aim for about 200g of protein per day. 

Why is protein essential for weight loss? Consider this: protein is the only macronutrient your body doesn’t store. Carbohydrates are stored in the muscle as glycogen – a simple sugar (don’t worry, not all sugar is the enemy, but that's a topic for another day). Similarly, fat is stored as body fat. Both can be used as energy when you’re in a calorie deficit. Protein, however, is different. Most of the protein in your body is already busy performing vital tasks like building muscle, creating enzymes, and strengthening bones. If you don’t consume enough protein, your body will start breaking down muscle tissue to meet its protein needs. Don’t lose your gains!

How do I boost my protein game?

Meeting my protein goals comes with its challenges but doesn’t have to be difficult. I often start my day with a high-protein meal—Greek yogurt, eggs, or tofu paired with veggies or fruit which can provide 30–40g of protein. For a snack, a protein shake, cottage cheese, or beef jerky for an extra 15–20g of protein. When I prioritize protein with each meal it is easier to hit my daily needs.

A helpful note in tackling your nutrition this holiday season:

The holidays can make mindful eating harder, but by prioritizing protein, you can maintain your health while enjoying festive treats. Protein helps stabilize blood sugar, keeps you fuller longer, and reduces the temptation to overindulge in unhealthy foods.

Instead of an “all or nothing” approach, aim for balance. With protein as your nutritional anchor, you can enjoy the holidays while staying on track with your health goals. Come January, you’ll feel strong, energized, and ready to tackle the new year.

Resource

Cummings, M., Cummings, A. M., & Matt Cummings is a NASM-Certified Personal Trainer with years of experience as a fitness instructor and running coach. He combines his passion for writing with his desire to help others lead healthier lives. As a former collegiate athlete. (2024). Protein Calculator: How Much Protein Do You Need? (2024). Retrieved from https://barbend.com/protein-intake-calculator/