Protein Principles : Why It’s Important, How Much You Need, and Where To Find It!

Welcome back to Fitness 101, your trusted source for fitness fundamentals! In this blog post, we're diving deep into the importance of protein, an essential macronutrient that plays a pivotal role in your fitness journey. We'll explore why protein is crucial, how much you need, and the best forms to incorporate into your diet. In just a few minutes, you’ll learn all you need to leverage the power of protein!

The Importance of Protein

Amino Acids: Proteins are composed of amino acids, which are the building blocks of life. There are 20 different amino acids, and your body needs all of them to function properly. Nine of these are considered essential, meaning you must obtain them through your diet.

Muscle Building and Repair: Protein is often hailed as the building block of muscles and for good reason. When you engage in resistance training or any form of exercise, tiny muscle fibers undergo stress and damage. Protein helps repair and rebuild these fibers, leading to muscle growth and improved strength. Without adequate protein intake, this process of repair becomes compromised.

Satiety and Weight Management: Including protein-rich foods in your meals can help you feel full and satisfied for longer periods. This reduces the likelihood of overeating and supports your weight management goals.

Hair, Skin, and Nail Support: The amino acids obtained through dietary protein often serve as building blocks for collagen, keratin, and elastin within the body. These compounds are the primary components of our hair, skin, and nails - without a healthy protein supply, these body parts struggle, often becoming brittle and dry over time.

Metabolic Function: Protein is involved in various metabolic processes, including the production of enzymes and hormones. These biochemical reactions are crucial for energy production and overall well-being.

Immune System Support: Protein is also necessary for a healthy immune system. It helps produce antibodies and immune cells that defend your body against infections.

How Much Protein Do You Need?

The recommended daily protein intake varies based on age, sex, activity level, and fitness goals. A common guideline is around 1.2 grams of protein per kilogram of body weight per day (0.54 grams per pound), and if you aren't strength training at all, this can be sufficient. However, if you workout regularly, you may require up to 2.2 grams per kilogram, or one gram per pound, of body weight. You may not require that much, but aiming for that amount will ensure that you have enough to support your efforts in the gym - consuming less could potentially compromise that effort. Like many nutrients, it's better to have more protein than you need than to suffer from an inadequate supply.

Protein Sources

Lean Meats: Skinless poultry, lean cuts of beef, and pork are excellent sources of high-quality protein. They are rich in essential amino acids and low in saturated fats.

Fish: Fatty fish like salmon, mackerel, and tuna provide protein along with heart-healthy omega-3 fatty acids.

Dairy Products: Greek yogurt, cottage cheese, and low-fat milk are protein-packed dairy options that also provide calcium for bone health.

Plant-Based Sources: Lentils, beans, tofu, and tempeh are great options for vegetarians and vegans. These foods offer a variety of amino acids and can be included in a balanced diet.

Protein Supplements: Protein shakes and powders can be convenient for those who struggle to meet their protein needs through whole foods. Whey, casein, and plant-based protein powders are popular options, but as we’ll discuss below, which to choose from can be a tricky question!

Supplement Selection: Amino Acid Profiles and Protein Purity

Unfortunately, not all protein supplements are created equal. Some are more expensive than others, some lack a complete amino acid profile, and some have a large amount of carbs and fat in the mix. There are dozens of powders and drinks out there, but two things matter most when deciding on a supplement - amino acid profile and protein percentage.

With regard to amino acids, whey protein is considered to be "complete." This means that it contains all nine essential amino acids you must acquire through your diet. However, this is not the case for vegetarian, plant-based, or vegan protein alternatives. In that case, you have to pay attention to the amino acid profile - generally, these alternatives lack some essential amino acids (usually lysine and leucine, among others). This classifies the protein source as "incomplete," meaning you'll have to source the missing amino acids elsewhere to obtain all nine. You can find plenty of whole foods and supplements to remedy this, and it doesn't make vegetarian/vegan proteins "bad"; it simply requires a little more support than complete sources.

Once you've accounted for the amino acid profile, you'll have to assess the "purity" of the protein supplement - how much protein it contains compared to calorie content. There's a little math involved, but once you understand how to calculate protein percentage, choosing the best supplements for you will be easy!

Imagine, for example, that a protein powder contains 20 grams of protein and 120 calories per serving.

Since protein has a caloric value of 4 calories per gram, 80 calories (20 grams X 4 calories per gram) per serving stem from the protein content.

If we divide these 80 protein calories by the 120-calorie serving total, we learn that this supplement is about 66% protein - the other 33% is derived from fats and carbohydrates.

While searching for a 100% protein supplement is unnecessary and expensive, a higher percentage is generally better. There are plenty of affordable protein supplements around the 80% range - if you can find one, you'll be set up for success!

Closing Thoughts

Regardless of how you choose to get it, protein is an indispensable part of your fitness journey, contributing to muscle growth, recovery, and overall health. By understanding why protein is essential, how much you need, and the best sources to include in your diet, you can optimize your nutrition for better results in the gym and in life. Start fueling your body with the protein it deserves, and watch your fitness goals come to life!

Energy 101 : Understanding Calories, TDEE, and Their Impact On Your Goals.

Welcome to Fitness 101, your trusted resource for fitness fundamentals! In this blog post, we'll clarify calories and explore the concept of Total Daily Energy Expenditure (TDEE). Understanding calories and assessing your TDEE is fundamental to achieving your fitness and nutritional goals, whatever those goals may be. With that in mind, let's work to demystify calories and unlock the key to managing your energy intake!

What’s A Calorie?

The Energy Currency: Calories are units of energy that measure the amount of biochemical “fuel” a food or beverage provides. Your body uses this energy for various functions, including physical activity, maintaining body temperature, and powering essential bodily processes. By definition, one calorie is the energy required to raise the temperature of one gram of water by one degree Celsius. The calories listed on nutrition labels, and the ones we’ll be discussing from this point on, are technically kilo-calories (Kcals), which equal a thousand “small” calories.

Found in Macronutrients: Calories come from three main macronutrients in your diet: carbohydrates (4 calories per gram), proteins (4 calories per gram), and fats (9 calories per gram). Some would include alcohols on this list, but while they do provide calories (about 7 calories per gram), those calories are devoid of nutritional value. Each macronutrient provides a different energy source and affects your body differently.

Caloric Balance and Weight Management: Managing energy intake and expenditure is crucial for maintaining a healthy weight. To lose weight, you must consume fewer calories than you expend; to gain weight, you must ingest more calories than you burn. The amount of calories you burn in a day is known as your total daily energy expenditure, or TDEE.

Assessing Your Total Daily Energy Expenditure (TDEE)

Calculate Your Basal Metabolic Rate (BMR): Your BMR is the number of calories your body needs to perform vital functions at rest, such as breathing, maintaining body temperature, and supporting organ function. Several equations can estimate your BMR, with the Mifflin-St Jeor formula being one of the most accurate.

For Men: (10 X weight in kg) + (6.25 X height in cm) - (5 X age in years) + 5

For Women: (10 X weight in kg) + (6.25 X height in cm) - (5 X age in years) - 161.

Note: Remember to convert inches to centimeters (1 inch = 2.54 cm) and pounds to kilograms (1lb = 2.2kg)

Assess Your Physical Activity Level: To calculate your TDEE accurately, consider your activity level. The more active you are, the higher your TDEE will be. Typical activity levels range between sedentary, lightly active, moderately active, very active, and extremely active.

Activity Multipliers

Sedentary (little or no exercise): BMR x 1.2

Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375

Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55

Very active (challenging exercise/sports 6-7 days/week): BMR x 1.725

Extremely active (intensive exercise, physical job, training twice a day): BMR x 1.9

Calculate Your TDEE: Your TDEE combines your BMR and your activity level. You can use the following formula to estimate your TDEE:

TDEE = BMR x Activity Multiplier

That’s a lot of math… Let’s run an example together!

Imagine that you’re Kyle, a 27-year-old male. You weigh 180lbs (81.65kg) , you’re 6’1 (185.42cm), you workout twice a week and you’re trying to assess your TDEE.

First, you’ll need to calculate your BMR with the Miller St. Jeor formula, which would look like this:

BMR=(10 X 81.65kg) + (6.25 X 185.42cm) - (5 X 27years) + 5 = (816.5) + (1158.875) - (135) + 5 = 1,845.4 Calories Per Day

Since you workout twice per week, we’ll use the “Lightly Active” activity multiplier (1.375) to calculate your TDEE from your BMR.

TDEE = BMR X Activity Factor = 1845.4 Calories Per Day X 1.375 = 2,537.4 Calories Per Day

If you were Kyle, you would burn around 1850 calories per day without exercise, and your exercise regimen brings that expenditure up to around 2540 calories. If you could eat that many calories each day, your weight would stay the same, while eating more or less would result in weight gain or weight loss, respectively.

Next Steps and Closing Thoughts

Once you know your TDEE, you can set goals for weight loss, maintenance, or muscle gain. To lose weight, create a slight calorie deficit by consuming fewer calories than your TDEE. For muscle gain, you should aim for a slight calorie surplus. We’ll cover both of these processes in depth via later blog posts, but once you know how many calories you burn in a day, you’ve set a solid foundation for future success. By learning how to balance your calorie intake and expenditure, you can take control of your weight, your health, and make informed decisions about your diet and exercise routine!

With this fitness fundamental in hand, you’re well on your way toward a healthier, more energized you!

Hydration 101: How much water do you really need… And why?

Welcome to Fitness 101, your go-to resource for fitness fundamentals! 

For our first blog post, we're diving deep into the most fundamental (and overlooked) aspect of a healthy lifestyle: proper hydration. Water is the elixir of life, and if you were stranded on an island, you would only have three days to find some. If you found enough water, you could survive for three weeks without food. That may sound surprising, but when water composes over half of our bodies, it really shouldn't be.

Survival circumstances aside, understanding why we need water and how much we should drink is essential if you wish to optimize your fitness efforts. So grab your bottle; it's time to explore the importance of staying hydrated!

The Importance of Proper Hydration

1. General Body Function: Water is the unsung hero that keeps your body running optimally. It acts as a transportation system, delivering essential nutrients to cells and removing waste products. Every cell, tissue, and organ in your body relies on water to perform their duties efficiently. There are no trucks or trains in the body - if it needs to move, it has to move through water in one form or another. The more hydrated you are, the better this system works!

2. Temperature Regulation: Sweating is your body's natural cooling mechanism. When adequately hydrated, you can sweat effectively, which helps maintain your core body temperature during exercise and hot weather.

3. Joint Lubrication: Water also plays a crucial role in lubricating your joints. Staying hydrated can reduce the risk of joint pain and injuries, making staying active and maintaining your fitness routine easier. Nothing ruins a workout program faster than an injury, and if an extra glass or two can help prevent one, don't skip it!

4. Digestion Support: Proper hydration is essential for a healthy digestive system. It helps break down food, aids in nutrient absorption and prevents constipation.

5. Thirst Prevention: Your body is constantly losing water through your breath, sweat, and urine. When you lose enough, you'll start to feel the symptoms of thirst. You'll feel sluggish, moody, and foggy. You'll begin to get headaches, cramps, and salt cravings. You'll likely confuse these symptoms with hunger, causing you to overeat when water would've done the trick. This is known as thirst-hunger confusion.

6. Exercise Performance: During workouts, you lose even more fluids through sweating and heavy breathing. As described above, dehydration can result in muscle cramps, fatigue, and decreased exercise performance. Drinking water before, during, and after exercise helps maintain energy levels and prevent these issues, allowing you to put more effort into your training!

7. Cognitive Function: Again, staying hydrated can help you stay focused, alert, and in a better mood throughout the day. A thirsty mind is a compromised one, and if you can prevent the fatigue, brain fog, and irritability that goes with it, you'll fare much better in the classroom, the office, and everywhere else!

How Much Should You Drink in a Day?

How much water you need will vary from person to person based on factors like age, sex, activity level, and climate. However, a general guideline is the "8x8" rule, which suggests drinking eight 8-ounce glasses of water daily, totaling about 2 liters or half a gallon. This can be a good starting point, but we all have different needs - if you want to optimize your hydration, you'll have to find what works best for you.

Here are some tips to help you determine your ideal daily water intake:

1. Listen to Your Body: Pay attention to your thirst. If you feel thirsty, drink water. Urine is another great indicator to watch. If your urine is dark yellow, you'll likely need to drink more water, and if it's crystal clear, you may be euhydrated (drinking too much).

   Note: If you take a lot of vitamins, your urine will likely be darker than it would be otherwise. This is due to the excreted extra vitamins and minerals, which should be accounted for when assessing hydration.

2. Consider Your Activity Level: If you're more active, you'll need more water to compensate for the fluids lost through sweat. Aim to drink extra water before, during, and after exercise. Many small sips throughout your training are better than a few chugging sessions.

3. Environmental Factors: Hot and humid weather can increase your water needs. Be mindful of your surroundings and adjust your intake accordingly.

4. Balanced Diet: Fruits and vegetables can also contribute to your hydration. Include water-rich foods like watermelon, cucumber, and oranges to ensure proper water intake, especially after a tough training session!

Remember: Proper hydration is the cornerstone of a healthy lifestyle. It supports your body's vital functions, enhances exercise performance, and boosts overall well-being. Remember that staying hydrated is not a one-size-fits-all approach; tailoring your water intake to your needs is essential. So, keep that water bottle handy, and prioritize hydration on your fitness journey. Your body will thank you for it!