First off, let’s see if you are potentially deficient in protein. Take this quick little quiz. Rate these questions with a score of 0 (not at all) - 5 (totally).
0-10, congrats, you’re most likely getting your needed protein.
11-20, more protein may help you.
21-35, you may be deficient!
Many of us fall short on optimal intake, particularly women. And these are all signs of protein deficiency. It’s easy to blame these signs on aging, but don’t dismiss them until you rule out protein deficiency. I don’t participate in that narrative. I intend to remain strong and healthy as long as I possibly can.
I often speak to the importance of protein, which is in my opinion the most important macronutrient. The other 2 macros, carbohydrates and fat, are also absolutely imperative to our health, but can be consumed cyclically as long as you’re hitting your calorie goal. Whether you are doing low carb/high fat or low fat/high carb, protein must remain consistent.
This is critical to your body composition, which is comprised of lean body mass, extracellular water, and adipose tissue. Personally, I cycle my carb and fat intake around my workout schedule, with protein always being consistent and always being my priority. What’s the point of losing weight if you’re also losing muscle? The goal is to be lean AND strong.
Why do I prioritize protein?
Does any of this get your attention?
Building muscle isn’t just for bodybuilders, it’s for everyone. We are all different though and our optimal needs will vary based on age, activity level, and health goals. That’s why it’s important to find YOUR sweet spot.
So how do we get there?
The RDA recommends .36g of protein per pound of body weight to avoid disease. But it takes more to thrive. Do you want to avoid disease, or do you want to thrive? I choose to thrive! Based on my age, my active lifestyle, and my desire to improve my body composition, my protein intake is more than double that. And I will tell you that once I honed my optimal range, my body composition improved significantly without changing my exercise.
If you discovered through the quiz that you’re under-consuming protein, here are my recommendations for increasing your intake.
Other considerations for achieving optimal muscle building and recovery:
Get these in line, optimize your protein, and you’ll be on your way to improving your strength and energy. If you need help balancing your macro intake, set up a consult with me. I'm happy to help!
Questions, comments, and shares are welcomed. Visit my website for tips, recipes and challenges; https://yourprimallife.com/.