Why Protein

It doesn’t matter your eating preference—vegan, vegetarian, carnivore, Mediterranean, or otherwise—protein is a cornerstone nutrient, vital for overall fitness, health, and wellbeing.

When we get enough

• Muscle Maintenance and Growth: Adequate protein intake is crucial for maintaining and building muscle mass, especially important for active individuals.
• Enhanced weight Management: Protein-rich diets can help in feeling fuller for longer, aiding in weight management and reduction of snack cravings.
• Optimal Body Function: Proteins are essential for various bodily functions, including hormone production, immune system support, and cell repair.

When we don't get enough

• Muscle Loss: Insufficient protein can lead to muscle atrophy, especially if calorie intake is also low.
• Slower Recovery: Protein deficiency can slow down recovery from injuries and workouts.
• Nutritional Deficiencies: Proteins are made of amino acids, some of which are essential and must be obtained through diet. Lack of protein can lead to deficiencies in these vital nutrients.

How to Optimize Protein

1. Adequate Quantity

Aim for a minimum of 0.7 grams of protein per pound of current or goal body weight each day. There may even be some benefit to eating more protein but this number should be looked at as our minimum effective dose for maximum return on effort invested.

2. Optimize Quality

Prioritize a variety of high-quality protein sources like lean meats, fish, dairy, legumes, and plant-based proteins to ensure a complete amino acid profile. Minimize processed protein sources.

Common Challenges & Solutions

Challenge: Insufficient Daily Protein Intake

Solution 1: Ensure you include protein within each of your meals.

Solution 2: Prepare protein-rich snacks in advance, like Greek yogurt, nuts, or hard-boiled eggs.

Solution 3: When eating your meals, aim to consume protein early on before you get full on other options.

Challenge: Monotonous Protein Options

Solution: Incorporate a diverse array of protein sources in your diet to keep meals interesting. Experiment with different types of meats, fish, dairy products, and plant-based proteins. Rotating these sources can also ensure a more balanced nutrient intake.