At POW8R, we place a lot of emphasis on the benefits of maintaining a healthy lifestyle, eating well, and giving your body what it needs to perform at its best. When people think about healthy eating, the focus is usually on cutting calories, but your main focus should be on what you put into your body to fuel and nourish it, and protein should be a key part of every meal.
If you are a user of the POW8R fitness app, you have access to a range of delicious recipes, giving you the guidance you need to get enough protein in your diet.
In this guide, we will outline exactly why protein is the perfect foundation for building and maintaining a healthy lifestyle.
What is Protein & Why Does Your Body Need It?
You’ve probably heard a million times that protein is incredibly important, and you have also likely encountered the growing range of protein-packed meals being served in supermarkets, but what exactly is protein?
Protein is a vital macronutrient composed of amino acids. It serves as a fundamental building block for body tissues such as muscle, bone, skin, and hair. It is crucial for repairing damaged tissues, supporting immune system functions, and fueling chemical reactions within the body.
So yeah, it’s pretty important.
Mindful eating, hitting your protein goals and making sure that you’re eating nutrient-dense foods is a great way to not only help you achieve your fitness goals, but stay healthy too.
Protein & Muscle: The Non-Negotiable Link
If you are looking to build up your body’s muscle mass and you aren’t already hitting your recommended protein intake, you’re not going to progress the way you want to, even if you’re spending hours every day working out.
When you work out, muscle tissue is broken down, which is why you need rest days to help these muscles repair and grow. The ‘microtears’ created when you exercise grow into stronger, bigger muscle fibres, but this can’t be done without the crucial amino acids that are used to repair and rebuild your muscles.
This happens through a process called muscle protein synthesis, and to be able to build muscle, you need to make sure that your muscle protein synthesis outweighs any muscle breakdown, which can’t be achieved without eating enough protein.
In addition to building muscle, upping your protein intake helps you recover and heal after a strenuous workout, allowing you to jump back into the gym sooner.
How Much Protein Do I Need??
If you go to different gyms, PTs or fitness fanatics, you’ve probably received a range of answers to how much your daily protein intake should be.
The general rule of thumb is that you should aim to have 1.6-2.2 grams of protein per kilogram of body weight per day. Don’t be tempted to have it all in one go, as this is the most inefficient way to introduce protein into your diet.
You should instead spread your protein intake throughout the day, as this helps stimulate muscle protein synthesis. Properly distributing your protein intake is crucial for supporting muscle maintenance.
At POW8R, we are passionate about building healthy habits and the impact of healthy eating on your fitness journey, which is why we have developed a range of protein-packed recipes, all available on the POW8R app.
Download the app and start enjoying the protein benefits that come with our recipes today.
Best Protein Sources: Food First, Then Supplementation
Don’t let the gym goers who live on a diet of chicken and rice fool you; there are plenty of delicious foods that are packed with protein, so you can still enjoy a range of delicious dishes while still hitting your protein goals.
Some of the best sources of protein for muscle building include:
Lean Meats
Meats such as chicken, turkey, and lean beef are among the best sources of protein. With 20-30g of protein per 100g serving, lean meats are a high-protein, low-calorie food type you should aim to include in at least one of your daily meals.
Fish
Looking for a lighter, fresher alternative to meat? Many fish varieties are excellent, nutrient-dense sources of protein. Fish such as tuna, salmon, halibut, snapper and mackerel are excellent sources of protein and have low-calorie content.
Most fish provide between 18 – 25g of protein per 100g serving, so they’re an excellent source of protein to include in your diet.
Eggs and Dairy
The usually underappreciated protein sources are eggs and dairy products. They are considered to be ‘complete proteins’, providing all the essential amino acids necessary for muscle repair and immune function.
Eggs in particular are incredibly nutrient-dense and easily digestible, making them a fantastic, efficient source of protein. As well as protein, eggs are a brilliant source of vitamin D, vitamin B12, and calcium, supporting your overall health.
Plant-Based Protein Sources
We know that we have a lot of followers who follow a plant-based diet, and though there is an ongoing joke that it’s impossible to hit your protein goals while not eating any meat, you’ll be glad to know that’s not entirely true.
Legumes, such as lentils, chickpeas and beans, along with tofu, nuts and seeds, are great sources of protein. Seitan and pea protein can all provide upwards of 70g of protein per 100g, while nuts and seeds can provide around 20g of protein per 100g serving.
So no matter your personal preference, you can always find a way to get protein into your diet.
Building the Habit: Practical Tips to Hit Your Protein Goals
A lot of people think that upping your protein intake means completely changing how you eat, which is what tends to put people off trying, but that couldn’t be further from the truth.
Getting more protein into your diet is all about building the habit and improving your self-discipline, and here are some easy ways you can do it.
Start Your Day With Protein
Eating a healthy, conscious breakfast is essential for a healthy lifestyle, and it can help you have grams of protein before the day has even started.
There’s nothing worse than getting to the end of the day, only to realise that you haven’t hit your daily protein goals. Starting your day with a high-protein meal is a great way to keep yourself on track, while also energising you throughout the day.
Having a high-protein, easy breakfast, such as eggs and a large portion of Greek yoghurt, will ensure you start your day with at least 30g of protein and is a great way to develop a healthy morning routine.
Snack Smart
We can all get peckish throughout the day, especially if we have had a physically demanding day. It can be tempting to snack on unhealthy foods, but you should change the way you view snacking and treat times when you feel peckish as opportunities to get some extra protein in.
Swap your usual snacks for protein-rich snacks such as protein bars, cheese, jerky or even nuts.
Make Smart Swaps
If you have meals that you love and you don’t really want to deviate from them, you still have the opportunity to make some smart swaps that up your protein intake without much effort on your end.
If you have regular smoothies, you can add in some Greek yoghurt or even blended oats to try to up your protein intake, or add collagen powder into your daily coffee to help boost your protein in an easy way that you won’t even notice.
Build Your Strength With POW8R
Through this guide, you should now have a better idea of how to up your protein intake in a way that does not mean that you have to make many changes to your usual diet.
If you want to build protein, eating the right foods is essential, as is doing the right workouts.
At POW8R, we pride ourselves on providing a range of recipes and workout solutions that help clients reach their muscle growth goals.
Download the POW8R app today to find out how we can help you transform your body.