The key ingredient to maintain and build muscle

I am back with that reminder you love to hear. 

If you’re noticing your clothes fitting a little tighter, you’re moving to an extra notch on your belt and not feeling confident taking your shirt off…

Read on

If you aren’t aware of your daily protein intake, the real question is WHY?

Protein is ESSENTIAL. It’s not optional, it’s not something you prioritize a few times a week, and it’s definitely not something you should ever be skipping. Protein is a staple at each and every meal. You’ve likely heard we have an obesity crisis in the world, but what I actually think is that we have a population that undereats protein and muscle deficiency as we age.

The whole reason we do this health and fitness thing isn’t just to look good today or feel confident now, shirt off, and while these are good reasons to take care of yourself, the bigger reason is to set up your future self, your longevity, and healthy aging. 

Losing muscle mass as you age is inevitably going to happen, but you can decrease that loss by keeping up with enough protein in your diet. 

Let’s dig into the importance of protein for fat loss and performance.

Why Protein? 

• Helps you build muscle by increasing muscle protein synthesis. 
• Keeps you full longer by keeping your metabolism working, providing high-quality energy that helps you stay full between meals.
• Promotes lean body mass.
• Can help in decreasing fat mass.

Now, I’m sure you know protein is good for you and helps with everything you are trying to accomplish. The hard part is likely adding more and enough into your daily meals.

Foods that are high in protein:

• Chicken/Turkey (ground, thighs, chicken/turkey breasts).
• Beef, ground beef (keep it lean).
• Whey or Beef Protein Isolate Powder (a supplement to meals/snacks, NOT a meal replacement).
• Whitefish (tuna, haddock, halibut).
• Wild Salmon (avoiding farmed).
• Free-Range Eggs, egg whites (omega 3s!)
• Sardines (definitely not for everyone, but worth a try).
• Full-fat Greek yogurt (0-2%)

Here are some examples of how to incorporate these high-protein foods into every meal:

Breakfast 

• Fried eggs/hard-boiled eggs/omelette w/eggs + whites (2 whole eggs + 1 cup egg whites = 50g of protein)
• Protein Shake 25-50g of protein  (1-2 scoops, 1-2 servings of fruit, banana/berries)
• Protein Bowl (1 Cup Greek yogurt, 1 serving fruit, 1 serving granola/oats)

Lunch/Dinner

• 1-2 palmfuls of your favourite meat/150-200g/6-8oz (depending on your protein goals)  + veggies (fill your plate)
• 1 cooked cup of lentils (17g protein)
• 1 cup of tofu (43g protein)
• 1 cup of black beans (15g protein)

High Protein Snacks

• 1-2 scoops protein powder (pick one that you don’t mind the taste, I like Chocolate Schinoussa Grass Fed Whey).
• Tuna, Salmon, and Sardine cans (Cloverleaf/Starkist always in water, not oil or flavoured) (be mindful of the smell if you’re eating it at your office) 
• Hard-boiled eggs
• A half cup of Greek yogurt or cottage cheese (always plain, unsweetened)

You may have noticed one pattern: the portion sizes are bigger than you expected. That’s because hitting more than 100g of protein consistently means bigger portions.

A good rule of thumb is to aim for 30g-50g of protein minimum in each meal. That’s why the example of eating eggs plus egg whites bumps up that total number. Another example: A half cup of Cottage Cheese is roughly 17g of protein per serving!

You can keep your calories the same, hit your protein targets daily, and remove some carbs/fats, and you will notice a difference in your body over time simply by eating this way. 

I guarantee it.

Remember, a calorie deficit (250-500 calories above maintenance) is the most important part of the weight loss equation, and protein is next.  How your carbs and fats fit together is less important. 

FOCUS and make it a point to hit your protein targets daily. If you’re unsure how to figure this out, take your ideal bodyweight and multiply it by 0.7 up to 1g per pound of bodyweight. So my ideal weight is 160lbs, and I aim to eat 160g of protein daily. 

If you’re planning your meals ahead of time and building each meal around a protein source of at least 30g while hitting your calories, you are going to see some significant changes sooner than you’d anticipate.

What questions do you still have about protein?

I know that this can be a lot of information to process and digest (literally), and the protein game can feel like an uphill battle. 

You’re not alone, and I’ve got the answers. 

Leave a comment below or email me, and I’ll get back to you!