The Most Important Macro
Out of all the macronutrients there is one that plays a major role in nearly all fitness goals: Protein
If you want to build strength, you need to be eating plenty protein
If you want to get bigger, you need to be eating plenty of protein
If you want to lose body fat and become leaner, you need to be eating plenty of protein
Why protein is so important:
Protein helps our bodies build lean tissue opposed to fat tissue.
Main sources of protein tend to be low in carbs which makes it easier to do all the things listed above; build strength, increase muscle mass, and lose body fat
How much protein is enough?
If you are serious about wanting to make noticeable physical changes to your body studies show you should eat no less than 0.8-1g of protein per pound of body weight
To calculate this take your body weight and multiply it by 0.8 and 1g to give yourself a range to aim for each day
For example, I weigh 200lbs. My protein range would look like this
200 x 0.8 = 160g
200 x 1 = 200g
My personal daily protein intake should be between 160-200g. This can vary from person to person depending on your goals and current physical condition
Where can you find protein?
Protein is most commonly found in meat and animal products:
Beef, chicken, shrimp, salmon, tuna, eggs, pork. etc.
It can also be found in other foods like;
Greek yogurt, beans, cottage cheese, and protein powders.
Why protein is so magical
The foods listed above are very dense. This means that a serving of your choice of lean protein will be filling, and as previously mentioned lower in carbs.
Most people who are overweight or not as big or strong as they want to be are under eating protein and overeating carbs and fats.
In order to make changes to your body you must do the opposite. Eat less carbs and fats and focus mainly on protein
Nuances:
Carbs are not all bad, and neither are fats like we have all been told our whole lives. It depends where the carbs and fats are coming from.
Lean meats that are packed with protein tend to be higher in fats as well. This type of fat is much different than the fats you get from frying your food in oil.
There are minimal trace carbs found in these foods as well. Again, carbs coming from a lean source of protein are much different than the carbs coming from a bag of chips.
What this post is not intended for:
I am not going to sit here and tell anyone to cut out carbs and fats from their diet. 1 that would make me a hypocrite. 2 it is unrealistic to never eat your favorite foods with carbs and fats.
There will definitely be lots of times you need to turn these foods down in order to make progress and reach your goals, but you do not need to cut them out permanently.
Main message:
If you want to lose body fat, increase your strength, or pack on lean muscle mass, protein is your best friend
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