About 90% of the world’s population does NOT eat enough protein on a daily basis.
Read that again.
If this doesn’t alarm you, then you’re probably apart of that 90%.
Have you ever heard someone say, the following? “I have plenty of muscle, I don’t want anymore.”
Yeah, me neither. Everyone could benefit from more muscle, and most people NEED to build more muscle.
Why Do I NEED Protein?
Protein is the #1 nutrient that helps our body build and repair muscle. Without it, we’ll never reach our athletic potential, the physique we’ve been dreaming of, or be the healthiest version of ourself.
Whether your goal is to gain weight OR lose weight, eating an adequate amount of protein is MANDATORY.
If your goal is to gain size and strength, protein is going to be CRUCIAL to your success. We could train intensely and lift heavy for 6 days a week, but without enough protein, you won’t be able to repair that broken down muscle OR build more muscle.
And if your goal is to drop some body fat and get leaner, protein will again be CRUCIAL to your success. Like I said before, protein builds muscle. And the more muscle you have, the leaner you become!
Think about it this way, imagine what 5lbs of fat looks like. Now, imagine what 5lbs of muscle looks like. Yes they both weigh 5lbs. But, one is SIGNIFICANTLY larger than the other. Yup, you guessed it. That 5lbs of muscle is very small and compact, while that 5lbs of fat is very large, mushy and gross.
How Much Protein Should I Eat?
This depends on a variety of different factors, such as:
- Age
- Gender
- Goals
- Fitness Level
- Health Conditions
But, I’ll give you all a great general guideline:
0.8-1.2g / lb of bodyweight
If your goal is to get bigger and stronger, then aim for 1.0-1.2 grams of protein per pound of bodyweight.
For example, if you weigh 180lbs, then you need to aim for 180g-216g of protein per day.
If your goal is to drop some body fat and get leaner, then aim for 0.8-1.0 grams of protein per pound of bodyweight.
For example, if you weigh 180lbs, then you need to aim for 144g-180g of protein per day.
Most people will have amazing results when they hit these numbers CONSISTENTLY.
What Foods Have Lots of Protein?
Here’s some of my favorites:
- Beef
- Chicken
- Eggs
- Yogurt
- Cottage Cheese
- Lentils
- Fish
- Quinoa
What Do I Do Now?
If you’re like me, then you love planning ahead.
What I would recommend is to plan out your protein sources for the week. For example, on Monday and Wednesday I’m going to have tuna for lunch. On Tuesday and Thursday, I’m gonna have chicken for lunch.
This takes the guess work out of it, and simplifies things. You’ll set yourself up for success because you have a plan.
As always, if you ever have any questions, please reach out to me via email: jonathanvalentini@gmail.com
Also, check out my Online Coaching program that has helped people throughout the world with their health and fitness goals: https://coach-jonathan.com/?page_id=265