everything about protein

Let’s talk everything protein today.

So why is protein important?

Well protein is the building block of muscle. The only one. Carbs and fats can’t help build muscle. Eating more protein helps you gain more muscle and gain less fat when you’re gaining weight, and when you’re losing weight it helps you lose more fat and lose less muscle.

With more muscle, means higher metabolism. Higher metabolism means your TDEE is higher, meaning you get to eat more calories just to maintain weight 

Protein also has the highest TEF (thermic effect of food) compared to carbs and fats. TEF is basically the amount of calories it takes for your body to digest food. The higher TEF a food is, the longer it takes for our body to process. Protein being on the higher end of TEF means it’ll help you feel fuller for longer compared to carbs & fats just simply due to the longer time it takes to be processed.

In other words adding more protein to your diet could help ease hunger and and cravings as compared to adding more fats or carbs into your diet when calories and macros are equated.

How much protein should you be aiming for?

Anywhere between 1.6g to 2g of protein per kg bodyweight daily.

So if you weigh 60kg, then it’s 1.6 x 60 = 96g

If you weigh 60kg, aim for at least 96g daily. More is fine. Less is also no big deal as I totally understand that someone who doesn’t currently have the habit of including more protein in their diet may find it super difficult to eat so much initially, but make it an aim. No need to make drastic changes immediately, add on 5-10g every week slowly until you reach the recommended levels more comfortably.

Is hitting your protein recommendations critical to weight loss?

Nope.

If you’re in a consistent calorie deficit, you’re gonna lose weight regardless of hitting your proteins or not. All proteins will do when you’re in a calorie deficit is effect the type of weight you lose. The more protein you’re eating (up to recommended levels) the less muscle and more fats you’ll lose as you’re losing weight.

What about protein and kidney damage?

Not an issue. There is currently no hard evidence that higher protein intakes harm kidneys for the average healthy individual. But, if you do have some kind of kidney disease, do consult a medical professional specializing in kidneys for their recommendations on how you should proceed.

Can protein make you fat?

No chance. The only way to gain weight is to consistently eat too many calories. That comes from all the foods you’re eating, not just protein alone.

Do types of protein matter?

Not really. Protein is protein, there’s no high or low quality issue to worry about. All meats, fish, seafood, beans, lentils etc are equally great. (yes, it doesn't have to be chicken breast)

What about whey vs casein protein?

Whey is fast digesting, casein is slow digesting. In terms of their functions as protein, they’re the same. It’s really only when you get to bodybuilder levels of specificity do you really need to worry about which to take and when. Otherwise for most of us that just wanna lose some fat, build some muscle, look good, be healthier, both whey and casein are totally fine.

I think that covers the bulk of what you need to know when it come to protein in terms of weight loss, muscle building and health. Anything else you want me to go over more detailed or other questions feel free to ask!

Hope this helps~

—Po