Nutrition Principles! Part 2

Protein, Protein, Protein!!! You may hear us say “get some good protein in!” this post will help explain why it is so important, especially with the active lifestyles we live.

Protein!!! And all the reasons why it is so important

Protein is an essential macronutrient and important for many functions of our body.

#1 It helps you eat less without feeling so hungry

  • Protein helps you feel full longer
  • It takes the longest to digest protein compared to carbs and fats
  • Protein also stimulates the release of satiety hormones (fullness hormones)


  • #2 Protein Makes it Easier to Build and Maintain Muscle
  • Without adequate protein our bodies cannot function well – we need protein to produce enzymes, hormones, neurotransmitters…
  • So if we do not eat enough protein our body will find different sources, like our muscles, which will result in muscle loss especially if we are eating fewer calories than we are burning
  • A high protein diet will maximize protein synthesis and muscle growth

The amount of protein for each person is very individual!

  • How much protein you need depends on a few factors, but one of the most important is your activity level
  • For people doing higher intensity training, protein needs are around 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass
    • So a 150 lb (68 kg) person would need about 95-135 g of protein per day.

Protein portion

One average serving of protein is about 25g or the palm of your hand (can of tuna, 1 chicken breast, protein shake…)

Consuming higher protein (upwards of 1g per pound of body weight) may help you feel more satisfied after eating as well as maintain a healthy body composition and good immune function.

  • You should consume some protein before and after training to help with recovery.
  • Make sure you pay attention to your protein choices and try to eat more lean proteins such as chicken breast, tuna, turkey, egg whites, etc…


Leave a Reply

Your email address will not be published. Required fields are marked *