What Are Macros- Protein.

Protein is the building blocks of our muscles.  Regardless of your body composition goals, whether it be building muscle or losing fat, adequate protein is essential.

Not only does it  help repair and rebuild muscle tissue,  but almost all systems in our body need at least some protein to function.  Including our skin and hair growth, as well function of our hormonal system.

Bottom line, Protein is not only essential for our survival but just as important if we want to thrive, not just survive!

The main ways protein is going to benefit us in relation to our body composition goals, is as follows;

Muscle Growth and/or retention: Especially when you’re in a calorie deficit, the body starts to use its own energy stores for fuel. Resistance training provides the stimulus, in conjunction with eating sufficient protein, stops the body from burning muscle.

Satiety: Protein is the most satiating of the macronutrients. More so than either fats or carbohydrates. So, when calories are low and hunger is inevitably high, protein will help keep you fuller, for longer.

TEF – Protein is the ‘most expensive macronutrient for our body to digest and utilise as food. Essentially this means, it takes slightly more energy for our body to utilise than either fats or carbohydrate. Whilst not a huge contributing factor to our calorie/energy deficit. It could offer some assistance.

How much protein should we eat?

After we’ve sent our calorie target, we want to work out how much protein we should be consuming next.

The current research suggests that a range of 1.6-2.2g/Kg of bodyweight is a good starting point.

So, for an 80kg male, that would be between

128g – 176g of protein/ day.

128g of protein per day = 128 x 4 = 512 calories

176g of protein per day = 704 calories

1 g of protein contains 4 calories, remember!

(As mentioned in the previous ‘What are Macros’ article, that is Grams of protein, not weight of the protein source! Take a look back at that article for more info on that.)

But how do we eat enough protein?  Here are some good options:

Alternatively, the below may help out too!

Supplement with Protein Powders- Look for quality powders without too many added ingredients. Depending on your goals, aim for one that is mostly protein, with minimal amounts of carbs and/or fats. Dairy doesnt agree with you? consider avoiding Whey protein powders and try out some Vegan or plant protein variations. We love ‘True Protein’ & ‘Prana’ products. 1 scoop is generally 20–30g protein depending on scoop size, brand etc.

Collagen Protein Powder- ‘ATP Science’ & ‘True protein’ do great collagen proteins. They are light and smooth, great added into smoothies or even your morning coffee! You can get flavourless so you won’t even know it’s in there. Just quietly though.. Chocolate collagen in your morning coffee, game changer. A potentially healthier way to drink your coffee than the usual latte with sugar too! win win. 1 scoop is generally 10–15g of protein, depending on scoop size, brand etc. Side note* ATP Science have ‘NoWay protein bars’ which are amazing also, and are 27g Protein per serve!

Hard-Boiled Eggs- Super easy to cook, prepare, store & they taste delicious. I love them for breakfast with some Salt, dukkah & kale. 1 egg is generally 5–7g protein

Bone Broth- Can use the concentrate as an amazing sauce/seasoning for your meat or prepared as a hot drink in winter! Protein varies depending on brand.. a teaspoon on concentrate may be around 5g of protein. We love ‘Meadow and Marrow- lemon and herb concentrate’ to flavour our meat.

Deli Meat- 2–3 slices is usually around 10–11g of protein. Try to go for quality from your butcher with no nitrates. Free range, grass fed & organic, if possible. Be aware that generally del meats are a processed meat, which means they have added nasties. If you struggle to find quality deli meats with no additives, try and make these a sometimes food.

Greek Yogurt- Look for a quality, plain greek yoghurt. a serve is generally 15–25g of protein. Be wary of flavoured variations as they can contain alot of sugar/extra calories. Consider mixing some protein powder into your yoghurt for flavour and extra protein gains!