Perfecting Protein Intake

Exercising to transform your body into a beautiful Michelangelo sculpture is only possible because of a powerful muscle building macronutrient called protein. Protein comes from the Greek word proteios, which means “in the lead”, and understanding how to optimize protein intake will lead you to witnessing your dream body.  

Protein has one main goal; to regenerate your body. It is made of up amino acids that create and repair the skin, organs, blood, hormones, bones and muscles.  The average recommended protein intake from the United States Food and Drug Administration, Center for Disease and Control and the World Health Organization is around 45 grams a day for adult women and 60 grams a day for adult men. While these amounts reflect what may be needed for an average human body, they are far too low for those who exercise regularly and have goals of building more muscle, burning fat, or improving sport performance.

Sports Nutritionists recommend those who exercise regularly intake as much as 2.5kg/day of protein, which calculates to 204.5 grams for a 180lb male and 147 grams for a 130lb female. Use this equation to find your optimal protein intake. First, convert your body weight from lbs to kgs by dividing by 2.2, then multiply that number by 2.5 to arrive at your daily grams of protein required. Consume this amount of protein in an entire day spread evenly over 6 meals that are each spaced 2 – 3 hours apart. Providing protein to your body in this fashion will keep metabolism and regeneration rates high all day, thus improving results.  Knowing how much and how often your body needs protein to make progress is a critical component, but so is knowing which types of protein to choose.

Different protein sources contain varying amounts of amino acids that have unique repair jobs in the body. Egg whites, fish, chicken, turkey, lean beef and buffalo are optimal protein sources that contain the highest amounts and most complete range of these amino acids. These sources are preferred to make up the bulk of the daily protein requirement and can be complimented with other protein sources such as beans, legumes, nuts and seeds, and Greek yogurt to promote overall health.

To improve results further, take advantage of the varying digestive rates of proteins by eating egg whites, fish and Greek yogurt the first meal, a pre-workout meal 1 hour before exercise, and a meal immediately after exercise.  The other protein sources can be consumed for the remaining 3 meals. Combine vegetables with your proteins to enhance the nutritional content of your body and protect against disease.  

Utilize the principles discussed in this article and you will significantly speed your progress to the body you have always dreamed of. Check out the recipe section ( to learn how to prepare your proteins with sensational taste.


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