175. Your Easy Guide to Getting Adequate Protein

Eating adequate protein is essential for everyone, whether you’re trying to gain muscle or lose fat. Though many people find protein confusing, and there is a lot of different information out there, it doesn’t have to be daunting to eat more protein. There are so many benefits to eating enough protein for your body. In this episode, I hope to explain why protein is important, help dispel any limiting beliefs you have, and help make protein consumption less confusing.   The Benefits of Eating Adequate Protein Provides satiety Provides muscle maintenance Provides a lower impact on our blood sugar Helps optimize body composition Helps as you pursue movement   Good vs Bad Protein The Dietary Association recommendation for protein is half of what I recommend women eat. In the obesity medicine world, we must aim for at least 30% of our daily calories to come from protein. But when there are so many different types of protein out there, it can feel daunting to know what to eat – and how much. First, there is a protein source out there that will work for your body. It will make you feel energized and full while easily digesting it. There’s no such thing as a bad protein source. Protein is the macronutrient that makes us feel fuller and more satiated.   How Much Protein We Need If you’re in a fat-loss phase, your protein needs are higher, around 35% of your daily calorie goal. What does this actually look like? At least one serving of 30 grams of protein three times a day. That’s about 90g of protein every single day. If you’re trying to build muscle, that becomes four servings or 120 grams. There are so many protein options available from both animal and plant-based sources. There are benefits to both protein sources, but with anything, there are also limitations. For example, many plant-based sources are also high in carbohydrates. It’s all about finding the sources that fit best with your goals, your food preferences, and how that food makes you feel. Do you struggle to eat enough protein in your day? What are your preferred sources of protein? Let me know in the comments on the episode page.   In This Episode  Why you have to find the protein type that serves your body best [6:30] How protein satiates your body best [7:00] How much protein you should actually eat during a fat-loss phase [8:45] How much protein the average woman needs to eat per day [13:30] The different types of protein [20:30]   Quotes “If we look at the Dietary Association guidelines, 15% of your daily calories as protein is considered adequate. In the obesity medicine world, that is not adequate.” [3:20] “All proteins are welcome. It’s up to the individual to determine what type of protein serves you best. How do you digest it? How’s your energy with it? What’s your satiety like with it?” [5:59] “Individuals that are eating adequate protein during a fat loss phase will preserve their muscle mass way more significantly than somebody who is not optimizing their protein. Somebody who is not optimizing their protein can lose well over 10% of muscle mass during a fat loss phase.” [8:15] “If you are in a fat loss phase right now and your protein is lacking, the minute you bump your protein, you will see more fat loss.” [15:44] “Don’t be afraid of any of the proteins. What I urge you to do is play around with what you love to eat and see what it would take for you to be able to get that adequate amount of protein.” [28:09]   Resources 31 Days of FIT. Learn more HERE. Muscle Maintenance During Fat Loss. Waitlist HERE. Fit Woman Collective™. Learn more HERE. Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube Subscribe to The Muscles and Mindset Podcast on Apple Podcasts Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice