Holla Empower-ed People,

I have had so many client’s ask me protein specific questions over the past few weeks. Many are feeling overwhelmed with information and unsure how to bolster their protein intake. Let’s talk about what you actually need and how to start, and have success without feeling overwhelmed.

Protein Power: Fueling Athletes and Couch Potatoes Alike!

Protein isn’t just the obsession of bodybuilders and fitness gurus; it’s a crucial player in everyone’s diet, helping to repair muscles, manage metabolism, and keep our bodies in tip-top shape. Whether you’re sprinting to the finish line or just sprinting for the bus, here’s the scoop on how much protein you really need!

Know Thyself: Assess Your Intake

Before you start stacking your plate with steaks or piling on the peas, take a moment to assess your current protein intake. Are you skimming the minimum or already maxing out? Knowing where you stand is the first step to figuring out how much more (or less) you should be consuming.

Protein for the Pros

If your daily routine involves more sweat than a sauna, you’re going to need to bump up your protein game. For endurance enthusiasts, like marathoners or cyclists, about 1.2 to 1.4 grams of protein per kilogram of body weight per day keeps your muscles happy and your legs moving.

Now, if you’re lifting weights that would make Hercules jealous, you’ll need even more—think 1.6 to 2.2 grams per kilogram. This is your ticket to bulking up those muscles and improving your strength. Remember, quality matters! Stick to stellar protein sources like lean meats, dairy, or some plant-based favorites like quinoa, tempeh and tofu.

Timing is Something…

Ever thought about having a protein clock? It’s a thing! Distributing your protein intake throughout the day, about every three to four hours, not only gives you a reason for more snack breaks but also pumps up your muscle synthesis, keeping you stronger for longer. If you are just getting started on bolstering your protiein intake, don’t over think timing, this is an advanced strategy, and over all consumption in your day is way more important than timing.

For the Leisurely Crowd

Chilling more than charging? The protein bar isn’t set as high for you. A cozy 0.8 grams per kilogram of body weight per day will do. However, don’t underestimate the power of protein in fighting the dreaded muscle loss that comes with aging—upping your intake to about 1.2 grams can keep you feeling spry and lively.

Boost Your Protein Intake Wisely

Once you’ve assessed your current protein intake, consider increasing it gradually if necessary. Aim for no more than a 10% increase at a time, or one additional serving —this way, you can be confident in your ability to adapt without overwhelming your digestive system or your diet. This methodical approach helps ensure that your body adjusts smoothly, letting you fully reap the benefits of increased protein.

Personalize Your Protein!

Like choosing a new Netflix series, deciding on your protein needs is personal. Consider your health, lifestyle, and whether tofu tickles your taste buds or makes you turn up your nose. Tailor your protein sources and intake to what suits you best—and yes, there’s a protein plan for everyone!

In a nutshell, protein isn’t just a fad—it’s a fundamental part of eating well, whether you’re aiming for gold medals or just gold stars for getting off the couch. Get your protein pacing right, and your body will thank you with energy, strength, and endurance to spare!

Want to deep dive into your nutritional needs, including getting more intimate and specific protein guidelines for YOU? Join Meredith and I, starting May 20th for a four week group nutrition coaching program A Nourishing Mindset for insights into nourishing your body and mind in a way that works best for you!

Let the protein party begin!

Coach Christine

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