Protein: The Magic Macro
Is a protein deficit making you fat?
Theory: the reason we get fat from eating processed foods is because we never reach our protein threshold, so our body never receives the signal that we’re full.
Over 60% of the average American’s diet is ultra-processed, carb-loaded, convenience food. I’ve been a trainer and health coach for nearly 10 years and I can say without hesitation that almost ALL of the women I’ve worked with are barely meeting baseline levels of protein. And they wonder why they’re tired, hungry, and fat.
The RDI (recommended dietary intake) for protein for the average woman is 46 grams per day (56 grams for men). That’s just enough to prevent a protein-deficiency disease. But we want to achieve optimal health, so most people need much more than that.
Protein is the magic macro
Protein takes longer to digest, leaving you fuller for longer.
Protein shuts down hunger hormones.
Protein preserves and helps you build muscle, which is your body’s calorie-burning tissue.
Protein has a higher TEF (thermic effect of food), meaning the body has to burn more calories to digest it.
Protein is associated with repair and recovery of tissues.
What kind of protein is best?
Animal-based sources. Hands down, sorry-not-sorry, can’t argue with the math. Calorie for calorie, the best, most bioavailable sources of protein are animal-based. Research shows that animal-based proteins are absorbed by the body at a rate 90-95%, while plant-based proteins are absorbed at roughly 70-80%.
Lean cuts of beef, chicken, turkey, game meats, fish, shellfish, eggs, and dairy are best. Quality does matter, so, when possible, opt for grass-fed, grass-finished, and/or pasture-raised.
How much protein do I need?
As stated above, the RDI is 46 grams for women and 56 for men. You don’t want to be like “most Americans”, right? You want to optimize your health and meet your fitness goals!
Generally accepted wisdom about protein (and what I typically recommend to my clients):
For general health, women need between 80 and 100 grams of protein per day; men need 100 to 120 grams.
For fat loss or muscle-building, you need more: about 1 gram per pound of desired weight. So, if you currently weigh 165 lbs. and you desire to be 150 lbs., you should shoot for about 150 grams of protein per day. Whoa. That’s a lot!
Endurance athletes may need even more protein than strength athletes to maintain their precious muscle tissue and promote recovery.
Remember: while protein will help you conserve muscle tissue, it is very important once you begin eating more protein that you provide the stimulus for building muscle. That means consistent and progressive strength training.
a day in the life of a protein-centric diet
9:00 AM: 2 eggs, 1 Paleovalley beef stick, 1 serving chocolate collagen + greens powder shake (310 calories, 38 grams protein)
12:00 PM: ½ cup quinoa, 5 oz. salmon or chicken packet, raw veggies with mustard or salsa dip (320 calories, 35 grams protein)
2:00 PM: ½ cup cottage cheese, 1 serving unflavored collagen protein, 1 apple (270 calories, 33 grams protein)
6:00 PM: 6 oz. sirloin steak, sweet potato, berries (615 calories, 49 grams protein)
Totals: 1515 calories, 155 grams protein
If you’re hungry, you’re doing it wrong
The example meal plan above is only 1500 calories (a moderate deficit for most women). But I can almost guarantee that you’ll struggle to get it all down. It’s hard to eat 150 grams of protein per day. Ask any woman who is actually doing it. You are going to feel full.
Forget about the other macros…
As a trainer working with the average person who has no interest in complex counting and macro balancing, I often tell them to forget about the other macros (fat and carbs) and calories. Just meet your protein goal, and eat your protein FIRST during meals. Calories and macros often fall into line naturally if protein goals are being met.
Go for the highest quality proteins you can find. This generally means animal-based because it’s more bioavailable and contains more protein per calorie. Please don’t think I’m completely throwing the axe at plant-based proteins. I definitely include plant-based sources of protein in my daily diet - foods like beans, seeds, whole grains, and veggies. I simply find it difficult to meet my goals with plant-based proteins alone, without blowing my calories and carbs into the stratosphere. And, if you are anything like me, you’ve probably noticed that you are less carb tolerant as you’ve turned the 40 year corner (that’s why you’re suddenly getting that little belly).
Seek high quality proteins, part 2: Seek animal-based proteins from pasture-raised, grass-fed, organic-fed, wild-caught animals, whenever possible. Yes, it’s more expensive. But from a nutritional and ethical standpoint, the extra cost is worth it. Happier, healthier animals = higher quality meat.
Whole-food proteins are best, but if you struggle to meet your protein goals, a good powder can help. When selecting a protein powder, look at the ratio of protein to calories. This is just my own standard: “high-quality” has at least 20 grams of protein for every 100 calories. Unfortunately, you won’t find many plant-based proteins that can match that.
Who should NOT be eating more protein?
People with kidney disease. That’s about it. Most of the studies that link higher protein intake to heart problems, cancer, and low bone mineral density have been debunked. Turns out that processed meat and what you eat alongside your meat (i.e. french fries, bread, pasta) are more likely the causative agents of health problems.
High quality protein is the macro of longevity, so eat up!
Protein Supplements
I always recommend that my clients get as much of their protein from whole food sources as possible. But sometimes that’s not realistic. A good protein powder can help fill in the gaps.
I’m a big fan of whey protein because it is absorbed well by the body and is the gold standard for muscle building. In my opinion it also tastes the best of all of them. If dairy is problematic for you, my next favorite proteins are egg white powder and beef isolate protein.
Here are my favorite protein powder brands. Full disclosure: I am not affiliated with any of these brands, but I am an Amazon affiliate. I receive a small payback from Amazon when you order from me. This will not increase your cost. I thank you for supporting my small business!
Kion Clean Whey in Chocolate or Vanilla
Thorne Research Whey Isolate in Chocolate