Macros Part 1: Protein and Why You Need More than You Think

Protein is arguably the most important macronutrient, but it is often understated in most recipes. The USDA recommends just .8g per kg of body weight in their recommended daily allowance. This is reflected in the average plate containing less than 3-4 ounces of lean protein, but is it enough?

Ground Beef Skillet with a side of brown rice and topped with feta cheese.

Weight loss is all about calories in versus calories out, right? Technically, yes. If you consume 1,600 calories of carbs and fats but 0g of protein, and you burn upwards of 2,000 calories; you will lose weight. In the end you probably wouldn’t feel very good. Your strength would diminish, and your energy and stamina would tank.

Protein plays several key roles in our bodies, and is crucial to protect our muscles and cognitive function whether we are trying to lose weight, maintain, or gain muscle.

The first is that it provides essential amino acids. These amino acids are our primary energy source and a strong supporter of our hormone balance. If we do not consume enough amino acids, then our body will find them by dissolving non-fat tissue, basically our muscles. We have to make sure we are consuming enough protein to maintain our muscles and support our bodily functions.

When we eat enough protein in the day, and combine that with strength training and daily activity, we get to build muscle. Protein and its amino acids are not stored in the body as fat or glycogen cells. Instead it is used to build muscle and strengthen our bones.

After an intense workout, or after an injury, our body uses the amino acids to aid in recovery. Eating a sufficient amount of protein helps that recovery tremendously, because the body then has enough building blocks to put you back together again.

Roasted chicken, sweet potato salad over spinach and topped with pumpkin seeds and sunflower seeds.

One thing to remember is each protein source is unique. It’s not about just eating several pounds of chicken each week. Chicken, beef, beans, legumes, grains, fish, and many more sources all contain a very different set of amino acids. It’s important to get a variety of these to provide your body with all of its needs. Chicken is a lean protein, high in Leucine and Valine amino acids, while Salmon is lower in those amino acids, it is high in Omega-3 and Omega-6 Fatty Acids that are excellent for memory and hormonal balances.

You can see that each protein source has its own perks to aid in our health and wellness.

When planning your meals, whether you’re trying to lose weight or gain muscle, a good rule of thumb is to eat at least 4-6 ounces of protein for women and 6-8 ounces of protein for men per meal. This will help you easily consume 30-45g of protein per meal and help prevent muscle loss, and aid any muscle gains. Of course, protein intake varies per person and each person’s specific needs and activity levels, but if you are not following a meal plan and want to make sure you’re at least getting enough, this is what I would recommend.

If you have any questions, leave them in the comments below or send me an email at kristen@apostolicnutrition.com, I would love to help. :)

~Kristen