The Role of Protein

To clarify, protein is a very important part of a healthy diet. It has essential amino acids our bodies can’t make on their own. Unlike carbs which we could live without, we can’t survive without protein. We need it for muscle growth and to maintain healthy muscle mass. Protein’s health benefits don’t stop at healthy muscles though. We have proteins in our muscles, bones, skin, and almost every body part and tissue.

Our protein intake needs vary depending on age, activity level, biological gender, etc. Someone focusing on muscle building and heavy workouts has higher protein needs. The recommended dietary allowance (RDA) is often cited as the optimal amount of protein we should have.

Some nutritionists and other health experts have a different take. As Chris Kresser explains, the RDA was established for the average sedentary adult. The older methods used to determine daily protein intake aren’t as accurate as newer techniques. If we go by more current research, it shows the average adult needs about 1.2 grams of protein per kilogram of weight. Older adults need a little more at 1.2 to 1.5 grams per kilogram of weight at a minimum.

Personally, I aim for at least 35 grams of protein per meal. I’m doing a lot of bodyweight workouts and resistance training to build muscle so my protein needs are a little higher than some. Increasing skeletal muscle is linked with longevity and strength training is a great way to support that. I also take creatine to help with my exercise performance and energy.

High Protein for Weight Loss

We also need protein for optimal body composition. Several clinical studies have linked eating more than the RDA of protein with less body fat. And unlike regular or low-calorie diets with less protein, this better preserves necessary muscle. Getting enough protein also helps prevent weight gain after weight loss in long-term studies.

Protein also helps us stay fuller longer. This is another way it helps with a healthy weight. Studies show protein increases hormone levels that signal we’re full. Higher protein doesn’t have side effects when it comes to things like bone density or kidney health.

While we need protein, protein supplements aren’t necessarily the best option.

What I Do For Protein

Our family focuses on whole protein sources like grass-fed and pastured meats and fish whenever possible. I also make bone broth to get amino acids like proline and glycine that aren’t found in high concentrations in muscle meats. I also like to cycle in the grass-fed beef isolate protein powder from Prime.

Is Protein Powder Healthy?

We also need protein for optimal body composition. Several clinical studies have linked eating more than the RDA of protein with less body fat. And unlike regular or low-calorie diets with less protein, this better preserves necessary muscle. Getting enough protein also helps prevent weight gain after weight loss in long-term studies.