What's With the Protein Obsession?

If you have had any interaction at all with fitness buffs, you have probably been subject to a conversation about protein. Websites and social media are full of "easy high protein breakfast ideas!" and protein "cheat sheets", examples of what 30 grams of protein looks like, "high protein grab and go snacks!", "How to get in 130g of protein in one day", and "pick your protein" infographs.

And if you are one of my clients, you've definitely been subject to a conversation about protein! There are really good reasons for this. While I never push supplements, protein is one exception I make, because of the following reasons.

1. Protein is absolutely essential for building and repairing muscle tissue, since it forms the building blocks of that tissue. Eating an adequate amount of protein is required for muscle growth and repair (.8-1.0g per pound of body weight, or about 30% of your daily calorie intake, is recommended for those who are active and/or do resistance training).

2. A higher muscle density in the body creates a higher resting metabolic rate (RMR), which is how many calories your body uses just performing basic autonomic functions during a day. As you grow more muscle, (through fitness training and adequate protein intake) more energy is required to sustain that muscle, i.e, your metabolism goes up!

3. Protein supports MANY other functions in the body as well, such as proper digestion, maintaining and increasing energy levels, hormone production (including insulin production), and blood clotting. It is also vital in maintaining healthy skin, hair, and nails (it's where keratin and collagen come from!). It regulates the PH levels in your body, helps maintain your body's fluid balance, supports and strengthens your immune system, and even helps transport nutrients.

4. There are less calories per gram of protein (4) than fat (9). (Carbohydrates have 4 calories per gram also). While we do need some healthy fats in our bodies for proper functions, including brain function, that amount is a lot smaller than many of us are getting each day. Excess dietary fat is stored as fat in the body and isn't converted into another micronutrient. Replacing some of our dietary fat with leaner sources of protein lowers our caloric load and gives our bodies more building blocks to work with.

5. Protein requires a LOT more energy to digest than either fat or carbs. Fat and carbs use about 5-10% of their calories in digestion. Protein uses 30%! That means that you literally just burn more calories digesting your food if it's made up of more protein. It might seem small, but these calories can really make a difference over time!

6. Protein keeps you full and satiated. Adequate protein intake will keep you FULL feeling. Even in a calorie deficit to lose body fat, those who eat adequate protein should never be hungry. Studies show that protein actually reduces the amount of the hunger hormone, ghrelin, and increases the peptide (YY) in your body that makes you feel full and satisfied. There's a lot of power here, especially if you are in a fat loss stage, to make progress!

Unfortunately for a lot of us, eating that much protein doesn't come easily at first. It doesn't for me either, so I understand! Here are some tips:

1. Commit to four meals a day, or the standard three meals plus a snack. A lot of us are pretty comfortable with this routine so it's not terribly hard to solidify as a habit. Don't skip breakfast!

2. For each meal, your protein source should be the priority and the main thrust of the meal. Any type of lean meat (fish, chicken, turkey, lean beef) will be the simplest, but there are many great sources of protein! Cheese is one of my favorites, and so many cheeses come lower fat these days too! Beans and lentils, eggs, tofu, edamame, milk (Fairlife skim milk is high in protein, lactose free, and low in calories!), cottage cheese, greek yogurt, all seafood, and seeds are great sources too. From there, you can build the rest of the plate around the protein. (More on the importance of fiber later!)

3. I mentioned I don't push a lot of supplements, but a good easy way to get your protein up is a daily protein shake. These are super easy, relatively inexpensive when you consider how many servings come in one canister, low calorie, simple, and very filling. There are also a lot of amazing flavors!

4. Sub out common ingredients for protein versions: bone broth in place of chicken broth, skim milk instead of water in baking, switch to greek yogurt instead of regular, switch to protein pastas and cereals over the original versions, upgrade your coffee to a skim milk latte, add extra egg whites to your breakfast, sprinkle hemp seeds or nutritional yeast on just about anything, and of course, my go-to: snack on a low fat string cheese stick!

Just like any other habit, developing a new mindset around protein and building your meals takes time. Just get to work on it and you will find it so filling, satisfying, and rewarding you'll be convinced to keep at it.

Happy eating!