You've probably heard it a million times, but it still rings true: having adequate protein is going to be one of the biggest contributors to getting strong and staying strong!
Protein is what fuels all of our lean tissue and having it consistently throughout the day and having enough of it can ensure that lean tissue is here to stay! Whether you're try to mass or lose body fat, you want to make sure that you're retaining as much muscle as possible throughout any sort of dieting phase. What good is it to lose 20lbs if that majority of it is muscle? That's no fun!
If you want to tackle anything regarding your nutrition, tackle protein intake first! One way to track protein would be using hand portioning. A general guide for women is one palm size of protein per meal. Men can have 1-2 palms of protein per meal. If you want to get even more accurate than this, we highly recommend investing in a food scale and measuring out your protein ONLY! Don't worry about the other foods you're having just yet.
Here's the scale we use: HERE! We don't get any money if you buy this one, it's just affordable and works well.
Renassaince Periodization recommends having 1g of protein per pound of bodyweight. So, a 150lb person would need about 150g of protein per day.
Here's a chart you can use to make decisions about what protein sources will give you the most bang for your buck, and also not require a ton of volume just to hit those protein requirements. This chart assumes you're eating 4 meals per day. If you eat less, you'll need more protein per meal. If you eat more than 4 meals, you can have less protein at each meal. If you are vegan or vegetarian, you can get protein from beans, nuts or legumes but the sheer volume required is going to be MUCH higher than having meat.
Protein Required Per Meal:
|Whey Protein Powder||39g||47g||55g||62g||71g|
|Ground Beef (90/10)||120g||144g||169g||192g||218g|
Do yourself a favor and select 4 types of protein that you can have today. If you can stay on top of protein intake, not only will you be on the path to being the strongest version of yourself, but you'll also curb other cravings. Getting enough protein is actually quite filling!
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Stay strong out there!