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By: Nazirah M. Jones, M.S., CPT-NASM
Are you ready to tone up or slim down? Well, don't forget to add a dash of protein to your fitness journey! Protein is the secret nutrient that saves the day by promoting growth, repair, and maintenance in your body. Whether you're trying to shed some pounds or pump up those muscles, protein is the key ingredient you don't want to miss out on. In this blog post, we'll uncover why protein is a must-have for both weight loss and weight gain fitness journeys. So, get ready to be amazed by the wonders of protein and how it can transform your body!
Protein for Weight Loss
Are you on a mission to shed some pounds? It can be tough to balance your calorie intake with getting the right nutrients to maintain muscle mass and keep your body healthy. But fear not! Protein is here to save the day!
Protein is a true superhero in the world of weight loss. It helps you feel fuller for longer, which means you'll be less likely to indulge in calorie-packed snacks. Plus, it's a muscle-preserving powerhouse, making sure you maintain your hard-earned gains as you drop the pounds.
But wait, there's more! Protein has a secret weapon in the form of the thermic effect. Your body burns more calories digesting protein than it does other macronutrients, like carbs and fats. So, not only will protein keep you satisfied, but it'll also help increase your energy expenditure and support weight loss.
So, don't forget to add some protein to your diet and let it work its magic on your weight loss journey. You'll be a lean, mean, calorie-burning machine in no time!
Protein for Weight Gain
Just like with weight loss journeys protein is the best friend for anyone looking to gain so healthy weight. When you're on a weight gain fitness journey, you need to eat more calories than you burn. But, not just any calories will do - you need to fuel up with nutrient-dense sources like protein.
Protein is the ultimate building block for muscle tissue, and it's your ticket to a chiseled physique. Not only does it help repair and grow muscles, but it also prevents muscle breakdown. That means more gains, baby!
And here's the best part - protein can help increase your calorie intake without packing on the pounds. Thanks to its high satiety factor, protein helps you feel full and satisfied with fewer calories than other macronutrients. So, you can bulk up without bulking out!
So, if you're ready to get swole and achieve your muscle-building goals, make sure to load up on protein. Your muscles will thank you!
How Much Protein Do You Need?
Now that you know protein is the secret weapon to achieving your weight loss or weight gain fitness goals, it's time to talk numbers. The amount of protein you need to consume each day depends on a variety of factors, including your age, sex, weight, and activity level.
But don't worry, we've got the scoop straight from the American College of Sports Medicine. They recommend that adults should consume at least 1.2-1.7 grams of protein per kilogram of body weight per day to support muscle growth and repair.
For those of you on a weight loss journey, you may want to kick it up a notch and increase your protein intake to 1.6 grams per kilogram of body weight per day. Trust us, your muscles will thank you later.
Now, for those of you on a weight gain journey, listen up. You'll need to up your protein game even more by consuming 2.2-3.4 grams per kilogram of body weight per day. That may sound like a lot, but your muscles are hungry for those gains!
So, go ahead and do the math to figure out your protein needs. Your body will thank you for the extra fuel and support on your fitness journey.
Here are some delicious and nutritious protein sources that you can incorporate into your diet:
Chicken breast
Turkey breast
Lean beef
Fish (salmon, tuna, cod, etc.)
Greek yogurt
Cottage cheese
Eggs
Quinoa
Lentils
Chickpeas
Tofu
Tempeh
Almonds
Peanut butter
Whey protein powder
These protein sources are not only tasty, but they're also versatile and can be used in a variety of dishes. So, get creative and experiment with different recipes to make sure you're getting enough protein to fuel your body and achieve your fitness goals.