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!