Protein Power: Transform Your Body with This Essential Nutrient
One of the most common issues my clients face is getting enough protein. While this may not seem like a big deal, protein plays a huge role in our body composition, satiety, and recovery after our workouts. Let’s talk about the benefits of protein and how much you need to be eating per day!
Protein is your best friend when it comes to weight loss. It helps keep you full and it takes longer to break down in your digestive system. This will help avoid the energy crashes and cravings that come when we eat a meal that’s mostly simple carbohydrates with little to no protein. I recommend getting 25-30g per meal, especially for breakfast. Starting the day off on a high-protein note is a Built by Boltz power move!
Getting adequate protein after your workout is mission-critical when it comes to making those muscles pop! Protein is also known as the building block macro. It helps repair and grow your muscles after a workout. I recommend that my clients have 20-25g post-workout with 30-60g of carbs depending on the type of workout they did and the duration. For my CrossFit athletes who take affiliate classes, I would recommend about 40-50g of carbs. For my surfers, if you had a long surf session, let’s aim for 30-40g carbs and focus on hydration. A fruit smoothie with protein powder would be an excellent option to get carbs, protein, and liquids.
Now that we know the benefits of protein and how many grams to aim for per meal, how much protein should you be consuming each day? The magic number is 0.8-1 gram of protein per pound of body weight. So, if you weigh 150 pounds, you'd aim for roughly 120-150 grams of protein per day. This ensures you're providing your body with the fuel it needs to thrive and achieve those results you've been dreaming of.
Built by Boltz Protein Go-Tos:
Breakfast: Two eggs scrambled with cottage cheese, seasoned with everything bagel seasoning, and served with avocado toast. Oats made with egg whites topped with fruit and peanut butter.
Lunch: 4-5 ounces of chicken breast with black beans, sweet potatoes, and chimichurri sauce. 4-5 oz lean ground beef, rice, broccoli, and bell peppers with a tahini soy sauce dressing.
Post-workout or surf session: One frozen banana with frozen mixed berries or mango, 1 scoop of protein powder, and unsweetened oat milk. If you want to have it as a meal replacement, add in a source of fats like avocado or nut butter. Try to keep your protein powder and bars to 1-2 per day. Focus on getting the majority of your protein from natural sources so that you get the micronutrients as well.
By making protein a priority in your diet and hitting that 0.8-1 gram per pound of body weight goal, you'll be well on your way to crushing your fitness goals and becoming the best version of yourself. Remember, consistency is key, so keep fueling your body with the nutrients it needs.