Protein is the most important macro nutrient and probably my favorite. Protein has large list of benefits and should make the foundation of almost every meal you eat. Roughly 1 gram per pound is a good goal to shoot for. .82 grams per pound has been show to be more than enough to elicit positive body composition changes, but I see no reason why going higher has negative benefits. The only time too much protein is bad is when you don’t eat enough fat, carbs and just overall calories to balance it out. The lowest I would go is probably around .5 x bodyweight. This is usually enough when calories, carbs and fats are high enough. Protein has favorable effects on nutrient partitioning, nitrogen balance, muscle turnover and increased recovery from lifting weights. Protein is highly thermogenic, which means 30% of each gram consumed is burned off through digestion.  It also helps you feel full and satisfied after meals, making it essential for successful fat loss. Protein should be used as building blocks for the body and NOT as an energy source. The way to ensure this doesnt happen is to eat enough total calorie and energy sparing fat and carbs. Here is a list of the main benefits of protein:

  • Build muscle
  • Enhanced recovery from workouts
  • Burn fat
  • Thermogenic
  • Essential for cell metabolism
  • Faster metabolism
  • Steady blood sugar (no energy swings)
  • Support bone health
Greek yogurt with Elite XT protein

Greek yogurt with Elite XT protein

  • Sources
  • Chicken
  • Egg whites
  • Seafood
  • Salmon
  • Lean Beef
  • Greek Yogurt
  • Elite XT protein powder

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