The King of Macros

How to get more Protein

It may not be the #1 question we get, but it’s definitely in the top 3 -

“How do I get more protein??”

It’s really easy to find carbs & fats, just look at any processed item we’re so encouraged to buy (due to price, availability, and/or shelf life).

But, how do I get more protein? And, why is it so important?

PROTEIN is KING

I call protein the “King of Macros” for several reasons -

1. It is essential for building muscle

2. It’s one of the easier ways to intake Whole Foods

3. It is the most satiating macronutrient

What do those three even mean??

MUSCLE BUILDING

Protein builds lean muscle. When we eat the proper balance of macronutrients in accordance with our activity, lean muscle REPLACES body fat.

So, when some program and/or person tells you they can shred body fat off very specific parts of your body, they’re just not telling the truth..

BUT, what IS possible, is to eat the proper balance of macronutrients & build lean muscle in those specific problem areas.

WHOLE FOODS APPROACH

There are a lot less processed options for protein than there are for carbs or fats.

Because of this, we can usually intake protein in more whole food options via animal & vegetable proteins.

We will discuss some of the processes options here too, though.

PROTEIN MAKES YOU FULL

Scientifically, protein is the most satiating (filling) macronutrient.

When we intake protein, your gut communicates to your brain, messaging “I’m getting full.”

Not immediately, but with the right intake!

This is one of the MAIN reasons we always use the term - “Prioritize Protein.”

If we prioritize protein, we are more likely to eat the right things and less likely to over-indulge on carbs and fats.

CARBS & FATS

“Eli, it sure sounds like you’re making protein the King & carbs/fats the villains here..”

No, not at all!

What I AM saying is that most of us have no problem eating the right amount of carbs and fats (or too much), but we have really hard times eating the right amounts of protein.

IT’S IMPORTANT

Adequate protein intake is critical for all of us.

But, there are a few scenarios where protein intake becomes even more important; specifically, as we age & for athletes.

As we age, making sure our muscles are fed properly lowers the risk of injury & allows us to stay active longer & enjoy the same things we’ve always enjoyed.

As an athlete, adequate muscle building also helps prevent injury & provides us the competitive edge needed for performance.

In both of these scenarios, a lack of adequate protein leaves us at risk for the alternatives - injury, lack of performance, and potential loss of function.

ADEQUATE PROTEIN

“Ok, this is good to know! What’s considered adequate protein for me?”

Good question!! Let’s take a look.