Protein: It’s Whey More Important Than You Might Think
Nice to meat you, I’m Allie
Heyo!
Welcome to my blog! My name is Allie and I’ve been a personal trainer for seven years now, whoosh, that was fast… X) Over the past seven years, I have committed myself to learning about mental, physical, and emotional health so I can pass on that information to my clients and friends, so let’s jump in!
I wrote my first blog about protein because I think it’s important to learn how to fuel ourselves before breaking out bodies down with vigorous, or even light exercise. With that being said, thank you for being here and I hope you enjoy the content! :)
What some of you might not know, is that about 15% of our bodies are made up of protein according to science direct. WOW! In addition, proteins are the main drivers for chemical reactions in our bodies. They take various molecules and compounds and connect them together, creating the essential components we need to function. In addition, our entire matrix and structural tissues are essentially made of protein, including the muscles, fascia, tendons, and ligaments. Given these facts, it's no wonder protein is such an important component of our diets.
I have included two articles at the bottom of this blog that I found useful in determining the amount of protein you should consume, and I'll summarize the findings below:
First thing, what is the importance of consuming protein, and what are the benefits of getting enough protein in your diet?
Protein helps you stay lean, and build and keep muscle on your body
Protein helps reduce injuries and repair bodily tissue if you are injured
Protein helps maintain a healthy immune system
Protein helps reduce cravings and increase satiety
Protein helps maintain or increase bone density
Protein often improves other blood markers
So now that we know the benefits, how much protein is enough? This changes depending on your exercise habits, age, and any medical conditions you may have. In General:
Active Population of any Age: .65-1g protein/ lb body weight
Sedentary Population 18-64 yrs : .54-.73g protein/ lb body weight
Sedentary Population 65+ : .55-.91g protein/ lb body weight
Kidney Disease Stage 1-2: .8g protein/ kg ideal body weight
Kidney Disease Stage 3-5: .55-.6g protein/ kg body weight
These recommendations can change depending on your unique body, so it's always important to get a regular annual check-up and make sure your blood markers are within normal ranges!
Take special note that kidney disease reduces the amount of protein your body can process and therefore, that will be the main consideration for protein intake if you have this disease, or have any other kidney disorders. Please consult your doctor if this is the case.
Other considerations for protein intake include pregnancy and other medical conditions like EDS not listed in this blog. Further considerations regarding pregnancy are included in the article below, and other health conditions should be discussed with your health care provider.
So now we know why protein matters and a rough estimate of how much you should eat! Or at least, where to start. Next, let’s talk about high quality sources of protein so you know what foods will help you feel your best!
Meat: High quality animal products like grass fed beef and bison, free range chicken, lean ground turkey, local pork, and local organ meat such as heart, liver, and kidney
Fish: High quality fish, particularly wild caught mackerel, salmon, sardines, black cod, oysters, clams, trout, muscles
Eggs: Chicken and duck eggs, and egg whites, ideally raise free range
Diary: Organic diary products like cottage cheese, hard cheeses, and low sugar yogurt
Legumes and beans: Such as kidney beans, black beans, lima beans, pinto, mung, navy, fava, garbanzos, lentils, soy products, peas, peanuts
Meat Alternatives: Tofu, tempeh, seitan, hemp products,
Grains: Organic grains like rice, quinoa, amaranth, buckwheat, oats, farro, millet, kamut
Nuts and Seeds: Almonds, hazelnuts, walnuts, cashews, pine nuts, pecans, pistachios, pumpkin seeds, chia, sesame, flax, sunflower
Powders: Third party tested whey, pea powder, hemp powder, and collagen powders
When you can, do your best to eat organic and avoid highly processed foods. Your body will process these foods more effectively, and that will positively affect your metabolism. I know it is expensive to eat a diet that is high quality, I don’t have a money tree in my backyard. However, I still do my best to buy the highest quality I can afford, and I buy organic meats from discount stores like Grocery Outlet and WinCo. Instead of reaching for the frozen food and chips (which are pretty expensive and have almost no nutrition!) opt for the lean meats and vegetables and increase your intake of these healthier options over time!
I hope you enjoyed the article and learned something you will be able to take away to fuel for success. Remember, fueling properly is just as important as the physical work we put into our training, so I'm excited to continue fueling the futures we desire in 2025!
Chow! (Down)