One of the more challenging parts about eating a higher protein diet is that it’s easy to overeat fats. Therefore, it’s essential to make good decisions about protein sources. Focusing on lean cuts of chicken, turkey, pork, fish, and steak is a good rule of thumb. In addition, there is evidence to suggest that most people can absorb between 25-50 grams of protein per meal. Spacing protein in your meals throughout the day helps ensure the body has adequate amino acids required for optimum performance. Liquid protein sources throughout the day help hit protein goals and satiate hunger. While there are many solid choices for protein supplements, Cal Strength has always relied on Muscle Milk as a partner. Muscle Milk products are NSF Certified for Sport and backed by the Gatorade Sports Science Institute, making them reliably safe and free of banned substances. It also ensures a reasonable level of label accuracy.ConclusionWhile there are numerous benefits of prioritizing protein in one’s diet, it’s also important to ensure a balanced intake of all macronutrients. Also, in certain populations (like my mother, who has a kidney disorder) may need to monitor protein intake carefully. Always consult with a registered dietitian or doctor when making significant changes to your diet. For most people, though, prioritizing protein in your diet will help increase or support existing muscle and help regulate blood sugar levels, keeping you energized and ready for the demands of your daily routine.Calculating Your Protein NeedsFemale ExamplesWeight Gain120bs female with 15% body fat = Lean Body Mass of 1.1 grams/lbs. of LBM = 112 grams/dayWeight Loss185lbs female with 30% body fat1 gram/lbs. of LBM = 130 grams/dayWeight Maintenance145lbs female with 20% body fat1 gram/lbs. of LBM = 116 grams/dayMale ExamplesWeight Gain130bs male – 10% body fat 1.1 grams/lbs. of LBM = 129 grams/dayWeight Loss265lbs male – 30% body fat1 gram/lbs. of LBM = 185 grams/dayWeight Maintenance190lbs male – 15% body fatgram/lbs. of LBM = 177 grams/dayReferencesMuscle Mass and StrengthMorton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6). This study found that protein supplementation led to increased gains in muscle mass and strength in individuals engaged in resistance training.Satiety and Appetite RegulationPaddon-Jones, D., et al. (2008). Protein, weight management, and satiety. The American Journal of Clinical Nutrition, 87(5). This study highlights that protein-induced satiety may aid in weight management.Weight Loss and Body CompositionLayman, D. K., et al. (2009). Dietary protein and exercise have additive effects on body composition during weight loss in adult women. The Journal of Nutrition, 139(8). The study shows that a higher protein intake combined with exercise helps in better body composition during weight loss.Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6). This study discusses how dietary protein can be an essential aid in weight loss maintenance.Thermogenesis and Energy ExpenditureWesterterp-Plantenga, M. S., et al. (2009). Dietary protein, metabolism, and body-weight regulation: dose–response effects. International Journal of Obesity, 33(3). This study suggests that dietary protein contributes to the maintenance of energy expenditure and preserves fat-free body mass during weight loss.Blood Sugar Regulation and DiabetesGannon, M. C., & Nuttall, F. Q. (2004). Effect of a high-protein, low-carbohydrate diet on blood glucose control in people with type 2 diabetes. Diabetes, 53(9). The results suggest that a high-protein diet could be beneficial in managing blood sugar in type 2 diabetics.Bone HealthDawson-Hughes, B., & Harris, S. S. (2002). High-protein diets: potential effects on the risk of osteoporosis and kidney stones and on calcium metabolism. The American Journal of Clinical Nutrition, 75(1). While there is some controversy around protein intake and bone health, certain studies suggest that high protein intake can be associated with a positive impact on bone density, especially when combined with calcium.
