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Unpacking Protein Pitfalls

The fitness industry in general tends to point to protein as the problem. 

Not losing weight? Well you need more protein.

Not getting stronger? Oh, you should eat more protein.

Not toning up? Lemme see here…. Yup. I knew it. You gotta eat more protein.

In health and fitness, it’s always the same old answer: It depends.

But, in 100 out of 101 cases I’d say you probably don’t need MORE protein.  

First, the weight loss predicament.

If that’s the case, why is it that we often hear the opposite?

Protein does a couple of things that are pretty advantageous for the scale. 

It will help you feel satiated between meals, so you’ll snack less. It also has a high thermic effect compared to carbs and fats. Sciency talk for: you actually burn more calories digesting protein than fats and carbs. 

But if you’re not losing weight, it’s not because you’re not eating enough protein, it’s because you’re taking in too many calories.

Next, the strength department.

Unless you’re a Schwarzenegger-sized bodybuilder, you’re probably eating enough protein already. The problem with getting stronger is that it actually takes much longer than we expect. Starting a new exercise program will boost your strength and fitness but it’s actually just your body becoming more efficient in the movements and, for lack of a better term, waking up your muscles.  You’ll feel stronger and your muscles will swell a bit, but that doesn’t necessarily mean that your muscle tissue has dramatically changed.

If you’re following a training program and still not getting stronger, you haven’t given yourself enough time. 

Finally, toning up.

Toning up is tough. 

It means that you have to lose body fat to show off those muscles while simultaneously maintaining those muscles. But if you’re exercising consistently, your body doesn’t really need that much protein. Typically you’ll hear 1 gram of protein per pound of body weight. My guess is that this was popularized through body building culture. If you’re 250 pounds of muscle, you’ll want to eat an absolute shit ton of protein. But for most people, eating about 20 grams of protein each meal is going to be enough to repair muscle tissue and recover from workouts.

Whoof.

That was a doozy.

If you skimmed that whole damn thing, I don’t blame you. So here’s the highlight:

If you eat in a caloric deficit, exercise consistently, and be patient with the process, the little details don’t really matter all that much. 

Jesse

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