How Much Protein Do You REALLY Need...and Why? (Cheat Sheet Included!)

 How Much Protein Do You REALLY Need

...and Why? 

 

Protein, protein, protein... 

 

Everyone talks about how important it is to eat enough protein.

 

Then they tell you to eat "X" amount of grams as if you're supposed to have a food scale handy at all times.

 

And even if you have that...

 

How do you convert 170g (6oz) of chicken to grams of protein?

 

No wonder why people get so frustrated trying to count macros!

 

So what's an easier way?

 

Check out Coach Keegan's video below for a way to easily track your protein intake WITHOUT having to learn the metric system or lug around a food scale. 

We've also included a little "cheat sheet" you'll definitely want to screen shot (scroll below the video) to help in other situations.

 

 

The cheat sheet will ultimately mean nothing if you don't understand WHY you need to eat a certain amount of protein.

   

Coach Keegan mentions something called "Sarcopenia" in his video.

 

Sarcopenia is the age-related reduction in muscle mass.

 

On average, people lose 3-5% of total muscle mass per decade after 30 years of age.

 

This rate can accelerate after 60 years of age to 5-13%.

 

What is causing this reduction in muscle mass?

 

Your other organs.

 

Estrogen receptors in females and testosterone receptors in males line our vital organs such as the heart, liver, kidneys, etc.

 

The receptors are there because those hormones are crucial to the repair from and protection against oxidative stress.

 

Oxidative stress is damage to cells and tissue due to the body's inability to detoxify itself from byproducts of metabolism, pollution, smoking, poor diet, etc.

 

With the decline of estrogen and testosterone after 30 years of age and beyond, the vital organs are not as protected as they once were.

 

So how do they repair themselves?

 

 

Your body breaks down muscle tissue to its basic elements, amino acids, and sends them via the bloodstream to the sites in need of repair.

 

The amino acids then arrange themselves as necessary to create the type of tissue needed in that area.

 

So...

 

The more muscle tissue you have going into the later decades of your life, the more protection you have against chronic illness including:

• Cardiovascular Disease

• Type II Diabetes

• Metabolic Cancers

• Cognitive Decline

• And more...

   

Muscle really IS the best investment you can make for your long term health!

 

But what does this have to do with grams of protein?

 

 

It is generally recommended that you consume roughly 1 gram of protein per pound desired bodyweight.

 

Why?

 

Amino acids are the building blocks of protein.

 

They are what your body is using to build muscle tissue as an investment to hedge against oxidative stress and chronic illness as you age.

 

If you're consuming enough protein -- and thereby amino acids -- in your diet, you will be able to preserve much more of your muscle mass.

 

If you are not eating enough protein then you are using up your muscle and even if you stayed the same exact weight on the scale...

 

You're technically getting "fatter" by the shift in body composition and more prone to chronic illness.

 

What can you do to prevent this from happening?

 

1. Resistance Train - Cardio, walking, yoga, pilates, etc are all great and have tremendous benefits. However, not when it comes to building and maintaining muscle mass.

    

2. Eat Your Desired Weight (lbs) in Grams of Protein - Give your body the ingredients to repair the muscle tissue from the micro-damage caused during your resistance training. Give your body the amino acids it needs to repair other areas of the body as well.

    

3. Eat 30-50g of Protein per Meal - The only way to achieve Muscle Protein Synthesis (MPS) outside of resistance training is to eat 30-50g of quality, leucine-containing protein at each meal. Leucine is the amino acid most responsible for MPS. 

    

   Quality protein means lean meats, fish, and eggs.

    

   FINALLY...we get to the chart!

    

   If you want to be a little bit more accurate than using the palm of your hand, use this cheat sheet!

    

    
    
    
   This Cheat Sheet is a snippet from our Secrets to Fat Loss Over 40 which you can get for FREE here!
    
    
    

   WANT TO LEARN MORE ABOUT NUTRITION FOR ACTIVE ADULTS OVER 40? 

    

   

    

   Finally get clarification on why and how you need to fuel your body to get the results you're looking for!

   ...And resources to help you apply the information you learn to your own life IMMEDIATELY!

   Reserve your spot for our upcoming, complimentary nutrition workshop!

   Thursday, July 17th from 6:30pm to 7:45pm...

   730 W Williams St. 

   Apex, NC 27502

    

   SAVE YOUR SEAT HERE!