PROTEIN Intake, Understand The Benefits

PROTEIN Intake, Understand The Benefits

In recent blogs (https://fatherfigurefitness.shop/blogs/news/macros-why-theyre-important) we covered and discussed a simple wave top explanation of macros and the importance of tracking them. While that is just the beginning; we dive deeper into our nutrition in explaining more specifics about macros and their individual importance. Feel free to check out my MACROS Ebook to go more in depth with your daily nutrition. https://jessetusmc.gumroad.com/l/macros-ebook

A Click through link to our Macro nutrition blog. Click through link to our Macronutrician blog

Read more into macronutrients here:

One of our main considerations in nutrition is protein intake. In fact, the word comes from the Greek word “proteos” which means “PRIMARY” or “FIRST PLACE”. It is our MAIN focus because of the many roles and responsibilities that protein has within the body. Proteins have many functions including:

  1. Repair body tissue
    1. Structural framework
    2. Growth and Maintenance
    3. Injury repair & Immune system
  2. Allow for metabolic transactions to take place
    1. Enzymes combine with substrates to catalyze reactions
    2. Some enzymes function outside of the cell, such as digestive enzymes like Lactase and sucrase, which help breakdown sugar
  3. Coordinates bodily functions
    1. Digestion
    2. Energy production
    3. Blood clotting
    4. Muscle contractions
  4. Act as messenger and transporter
    1. Some are hormones and communication between cells
      1. Protein and peptides
        1. Insulin
        2. Glucagon
        3. hGH 
      2. Steroids
      3. Amines 
    2. HELPS balance pH levels

These are just some of the many purposeful functions of proteins in the body and can get 100x’s more in-depth. Proteins are comprised of any combination of 20 Amino Acids and makeup thousands of different proteins. So, it’s pretty easy to see why our protein intake is the biggest consideration in our health and diets.

A protein intake breakdown for the individual

  1. THE BENEFITS OF A HIGH PROTEIN INTAKE INCLUDE:
    1. Reduces appetite and hunger
    2. Increases muscle mass and strength
    3. Good for your bones
    4. Boosts metabolism, increases fat burning, and maintain weight loss 
    5. Lowers blood pressure 
    6. Builds the immune system and helps the body repair itself 

WHAT IS APPROPRIATE FOR DAILY INTAKE OF PROTEIN? 

How much is enough, what is required, can you eat too much? These are all FAQ’s and often times answered in many different ways. I will explain and reference baseline evidence for what is required. Keep in mind that everyone is different, each goal is different, body production in protein synthesis may be different per person as well.

  1. Protein intake should make up for 25%-30% of your daily caloric intake
  2. According to the DRI (Dietary Reference Intake) the appropriate amount is 0.36 grams of protein per pound of body weight
    1. Or, 0.8 grams per kg 
    2. *THIS IS IMPORTANT TO DISCERN BECAUSE
      1. “bro science tells us 1g per pound of body weight. Which by physiological processes in most cases is too much and a waste of calories you then have to burn off. 
  3. Based off the DRI
    1. This means about 56 grams per day for the average sedentary male
    2. And about 42 grams per day for the average sedentary women
  4. DON’T CONFUSE THIS NUMBER
    1. This is a daily recommended value that considers your Basal Metabolic Rate ONLY 
      1. This means the basic sustainability amount required to maintain current body functions and composition 
  5. Knowing the basic daily requirements gives you a start to considering your daily intake based off your goal
    1. 25-30% protein intake has been known to increase daily metabolism by 80-100 calories and the full filling prevents overeating 
      1. So, by increasing the protein consumption alone you can in theory lose weight over time
    2. When exercise is involved, we want to ensure protein anabolism is above break down
      1. This means while lifting weights and exercising our intake needs to be well above DRI
    3. Though there are conflicting studies over the years
      1. 0.7-1 gram per pound of body weight has been deemed a tried-and-true reasonable estimate

Four images of protein sources, (From left to right) Egg, Almond, Meats & Fish, Yogurt

  1. THINGS TO CONSIDER:
    1. Studies have shown the body will only effectively synthesize at most 30 grams of protein within a meal period (est. 3 hours)
    2. Based off that number
      1. If you ate 4-6 meals per day (including snacks) and each meal you attempted MAX protein consumption, that would give you 120-180 grams per day MAX of useable protein
        1. THE REST IS WASTED CALORIES
      2. This means simply and realistically you may want to re-visit the idea of consuming more than 200 grams of protein per day
    3. IF THE GOAL IS TO GAIN
      1. Then those excess calories are good, and you ensure adequate protein intake
    4. IF THE GOAL IS TO LOSE
      1. The focus is burning calories to lose weight
      2. May consider excess protein as excess calories that you would have to burn off
  2. HERE IS A RECOMMENDED GO TO FOR PROTEIN SUPPLEMENTATION
  3. https://a.co/d/a5Dg2PN

https://jessetusmc.gumroad.com/l/macros-ebook USE THE LINK to access the MACROS ebook. There I will thoroughly break down step by step your nutrition focus for specific goals. Hopefully this gave you better insight and understanding on the importance of protein. As always if you need any assistance please contact me at Fatherfigurefitnessllc@gmail.com to aide you in meal plans and nutritional guidance and be on the look out for my E-book series coming soon!!!
Back to blog