Your Protein Guide

If you come to me and say “I need to lose inches” “I need to gain muscle”  “I need to lose weight” or “I need to tone up” there is one piece of advice I will give you.

You need to eat more protein.  

As a Personal Trainer I say this so frequently I'm thinking of getting it tattooed on my forehead.

Protein is necessary to build and maintain muscle.  This is of extra importance if you are aiming to lose weight, inches or reshape your body.

Adequate protein intake while eating a caloric deficit will expedite the fat loss process.

Many people do not eat enough protein for their body or their goals, especially women.

A recent study has shown that total calories and the amount of protein within those calories are the only two contributing dietary factors in reshaping your body.  

You need to eat a significant amount of protein.  That does not mean every meal needs to be 3 steaks washed down with a protein shake.  

It just means you need to prioritize protein in your diet and eat more than you are currently eating.

WHY IS PROTEIN SO IMPORTANT?

Protein has a higher Thermic effect than the other macronutrients.  It requires more calories to digest protein than it does carbs or fat.  In plain speak, that means that protein will keep you feeling satiated for longer.  If you prioritize protein in your diet you will not physically be as hungry as often.  Obviously psychological factors play into hunger and cravings, but I am only an armchair psychologist who is not licensed to give advice.

Protein also will negate most of the muscle wasting that happens when you are eating in a caloric deficit.

Metabolisms do not work as we want them to.  When you are dieting to lose weight you are inevitably going to lose some muscle along with fat.  However, if you increase your protein intake you can minimize muscle loss.

Protein contains the amino acids necessary to build muscle, more so than carbs or fat.  Keeping a steady supply of these amino acids (from food, not from supplements) will allow muscle to retain its size.

Combating hunger and maintaining muscle mass are very important while losing weight.  They will make the diet easier, and more successful. If you can control your hunger by consuming the appropriate amount of protein you will enjoy the diet more, and if you can maintain muscle mass after the conclusion of the diet you will look better.  You might even looked ripped.

The easiest way to add more protein to your diet is to find the right protein powder for you. We all have different metabolisms and tastes so finding the easiest powder for you can be a game changer.

*We have no monetary relationship with any of these companies. These are just what we’ve found to be the most effective.

Here are our recommendations for Protein Powders:

For Smoothies with REAL Fruit and Veggies

Isopure Unflavored. This is an unflavored whey protein that has 25 grams of protein per serving. It’s also a Whey Isolate, so there are no additives and very few carbs. An entire serving is only 100 calories.

For the Meathead Powder and Water Shake

Optimum Nutrition Gold Standard Whey. This is the perfect “Just put it in water and shake it” powder. There are 24 grams of protein for 120 total calories.

For Flavored Water

Isopure Infusions. This is a newer product that Catherine is obsessed with. It’s designed to be a water flavoring agent, except it has 20 grams of protein. There are only 90 calories per serving. This is the perfect protein for people who do not want a thick shake, or a vanilla or chocolate flavor. You can throw it in your shaker cup and drink it like it’s a regular beverage, not a protein shake.

The Highest Quality Whey

Thorne Whey Protein. This is a pricier product, but Thorne Research is the highest quality supplement company on the planet. They are the only company whose products are sanctioned by the World Olympic Board, and all Olympians take ONLY their supplements.

These products all have one thing in common: they have a lot of protein and not a lot of calories. When you’re picking your ideal protein powder that is the most important thing to look for. You want as much protein as you can get for the fewest amount of calories.

Finding the best protein powder for your pallet and lifestyle is a total game changer. You’re probably not eating enough protein in your diet. That means you’re robbing yourself of some awesome things like building muscle and combating hunger.

Spend some time finding the right powder for you, then use it every day.

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