More Protein, More Gains?

 

Protein has become more and more prevalent in recent times, especially amongst newcomers to the fitness industry. If you look around online, you’re likely to see a barrage of videos/recipes promoting “high protein” snacks or meals. This may lead you to believe that the more protein you eat, the “healthier”, “bigger” or “better” you’ll be… but is that really the case? 

 

While protein is an important part of any diet, that doesn’t necessarily mean that it is THE most important part of your diet. This includes even the strength athletes among you. You may have heard something along the lines of “1g of protein per pound of body weight to build muscle” – which mostly stems from old information from professional bodybuilders. The reality of the situation is there is a limit to how much protein is actually useful for muscle retention or growth. Some research shows that number sits far below the 1g mark. Consuming more protein than your body needs will just lead to that extra protein being used for energy, which is a much less efficient process than using carbohydrates (the body’s preferred source of energy).

 

So how much should you eat? Some studies and articles have indicated that around 0.73-0.75g/lb of body weight is sufficient for muscle growth, or simply retaining muscle during a cutting phase. Let’s take a look at some of the other reasons why this good news:

 

• This could allow more room in your calorie bank for carbs, which means more energy for better workouts, leading to more gains.
• Protein is expensive – It’s no secret that grocery bills are skyrocketing right now, and protein sources certainly aren’t getting any cheaper.
• Swapping out some of your protein intake for more carbs may in fact be better for recovery.

 

For those of you in a fat loss phase, increasing protein intake may be a good idea simply because it is more satiating and therefore reduces your appetite. If appetite control is a problem for you, vegetables are great for satiety too; so make sure you fill your diet with lots of them! You may also be someone who just prefers a higher protein diet and that’s ok too! There is nothing wrong with consuming 1g/lb or a little more per day, provided you’re not exceeding your daily caloric needs. Rest assured that as long as you make protein even a small priority in your diet, you’ll be just fine. Let the gains begin!