Why you need to have Protein with each Meal
At Mack Performance, protein is the staple in our nutrition plan. Debately, it may be the most important macronutrient. The reason is simple – it is an essential macronutrient, which means you literally cannot survive without consuming it.
Protein is what helps us rebuild muscle tissues and keep our bodies systems (Muscles, nervous, and immunity) running optimally. We need protein for enzymes in our body, skin, and hair growth, and many hormones like adrenaline, testosterone, and growth hormones.
Your body needs protein and when it comes to changing your body composition. Your body needs protein and here are the big reasons why:
Protein rebuilds muscle tissue which allows us to train hard again and allows us to recover quicker allowing us to build more muscle. The more muscle we build, the more fat our body will burn.
Protein has a very high Thermic Effect of Food (TEF), which means it takes more calories to digest it. This means if you had 100 grams of protein, then your body will burn 30 calories simply by breaking the protein down into usable amino acids.
Protein is extremely hard to store as body fat. Don’t believe me (I mean… this is some random document on the internet so why SHOULD you believe me?!)
Well, Here's the proof. This 2015 study took 48 randomized, resistance trained men and women and hard them either
Consume a minimum of 1.36g/lb of protein daily
Maintain current dietary habits for eight weeks while undergoing a standardized resistance training program designed to increase lean body mass.
From the Study: “ Compared to the control group, the high protein group consumed significantly more calories (+490 calories) and protein (3.4 vs 2.3 g/kg) From primarily whey protein shakes, leading to a diet that was 39%, 27% fat, and 34% carbohydrates. Both groups significantly increased FFM (muscle mass) and significantly reduce FM (Body fat) compared to baseline, but the reduction in FM (Body fat) was significantly greater in the high protein group compared to the control group (-1.6 vs. -0.3kg). According, body weight gain was also significantly less in the high protein group compared to the control group.”
The high protein group ate ~490 calories more than the lower protein group and lost more fat!
Not only will protein help you stay full longer, but proteins are also essential for repair, rebuilding, and putting on muscles. Since your goal is to build lean muscle, it’s very important to replenish your body with adequate and wholesome protein sources.
An easy way to hit your protein target is to “build” each meal around your protein first. I’ve always found once clients are able to do this, then it makes this whole dieting thing sooo much easier.
