Whenever I get started with a new client, PROTEIN is the macronutrient I begin every discussion with. It’s THAT important when it comes to either fat loss or building muscle!
Protein can come from any number of whole food sources, including:
- Lean cuts of meat
- Fowl
- Eggs
- Fish/shellfish
- Legumes/beans
Protein is amazing. Your body uses protein to rebuild your muscles and keep you strong, especially if you are exercising or training regularly. Protein is both good for you AND satiating without being a calorie bomb.
A serving of protein is about the size and thickness of your palm.
*The 4 oz serving is for an uncooked piece of meat. Cooking reduces about 25% of the weight, bringing it down to about 3 oz.
When building a plate, aim for the following amount of protein:
- Guys: 1-2 servings (6-8 oz or about 170-228 g): two palms
Gals: 1 serving (3-4 oz or about 85-114 g): 1 palm.
Claims for the amount of protein needed vary wildly from source to source (and hero to hero). You are unique and your protein requirements should be aligned with your goals. That said, in most cases, I have all of my clients start out with roughly 1 gram of protein per pound of body weight. This is a great place to start for both those wanting to lose fat and/or build muscle so I recommend everyone start there and then play with the number as time goes if needed.
LONG STORY SHORT: Consuming protein is an important part of life for everybody, both the sedentary and the athlete:
- By consuming enough protein while bulking up, you can ensure muscle growth during a bulk with minimal fat gain.
- By consuming enough protein while eating a caloric deficit and strength training, you can maintain the muscle mass you have while losing body fat (you might even be able to build muscle while losing fat simultaneously.
