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The 101 On Protein



(Eating “too much” protein will NOT make you bulky, so let’s just squash that now. I’ve been trying to get “bulky” for years & I haven’t woke up looking like Arnold so nice try. 🙄)


➖ Why is it protein important?

Your body primarily uses protein as the building block for bones, muscles, cartilage, skin & blood; but, it also plays an important role in the production of enzymes, hormones & other body chemicals.


➖ How much protein do you need?

Ahhh great question & sadly there is no “one size fits all” answer. The DRI recommends .8g per 1kg of body weight, or about .36g per 1#, for the average sedentary adult (this is an adult that doesn’t exercise and sits at a desk all day & these recommendation are also slightly outdated IMO). Now- When you add in an active lifestyle, weight loss or muscle building goals that number will change drastically due to the important role protein plays in the body. Personally, I try to aim for 1-1.2g per. 1# of body weight since I am an active adult with my primary goal atm being putting on muscle. That doesn’t mean that your body will respond the way you want with those numbers, so please consult with a certified nutrition coach or dietitian (if you have medical concerns) for specific recommendations & layout a long-term plan.


➖ Does the quality of the protein matter?

Of course. Obviously, I don’t want you getting half your protein intake from shakes & bars. The goal should be to get a bulk of your protein from whole food sources- chicken, turkey, beef, venison, fish, eggs, dairy, etc. If you are plant based this can be tricky to get all of the amino acids your body needs, so you'll need to do some planning.


➖ What about timing, does it matter?

When it comes to protein, or any of the 3 macronutrients (protein, carbohydrates and fats), timing will only matter if you’re hitting your numbers first. Caloric balance is the base of the pyramid, after that you could start to mess with the timing of your foods to see how your body responds.


Questions? Feel free to email me at


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