The Value of Protein, How To Get Enough & Recipes

At Actualize, you no doubt have talked with your assigned coach about the importance of protein. Protein is an essential macronutrient comprised of amino acids that perform an array of functions that are essential for optimal health. We know from clinical research that when strength and metabolic training is added to our already busy lives, the protein intake required to maintain muscle (at worst) and add lean mass (at best) increases. A general rule of thumb—without digging deeply into your individual body type and composition, age, goals, training schedule, energy expenditure outside of the gym, etc. with your assigned coach—.75g-1.25g of protein per pound of body weight per day is suggested. Talk with your assigned coach if you are unsure of your recommended protein requirement.

One of the primary struggles we hear from members is getting enough protein to support muscle maintenance or building, performance and recovery, and optimal health. One reason, most people (before being educated at Actualize) eat three or less meals per day. You see the issue, right?! We hear it all the time, “How in the hell am I supposed to eat my body wight in protein per day?” For example, I weigh 200 lbs and because I want to add lean muscle, I consume at least 1.25g of protein per day (250g). If I was eating only three meals per day, I would have to consume 83g of protein per meal. Ugh, that’s a lot of food!

To help with getting enough protein intake per day and to optimize results, also supported by clinical research, is eating smaller meals more often during the day, enabling increased protein intake and absorption. At Actualize, we generally suggest three primary meals plus two high protein snack meals to meet protein recommendations. But even with the addition of high protein snacking, we often hear about the difficulty of getting enough protein.

This is where supplementing with a high quality protein powder can help. Rather than eating more lean protein sources to increase intake, protein powder is less satiating and very convenient.

Click here and scroll to the Super Smoothie section at the bottom for ideas for implementing yummy, nutrient dense smoothies into your diet. While you are at it, check out the other amazing recipes!

But let’s say you’re not hitting your protein requirement and you’re either struggling with the amount of whole food required or you need a quick alternative due to lack of time. The easiest solution is a scoop of protein in water. The 1stPhorm protein supplements we carry at Actualize are the best-tasting, highest quality available on the market and have 20-25g of protein per serving/scoop. That’s a quick and easy hit of protein you can implement on the fly that is nowhere near as filling to the tummy as the equivalence in whole food protein sources.

Another route, which I love because I’m a coffee drinker, is Protein Coffee.

Unfortunately, the caffeinated beverages most people enjoy at coffee shops are uber high in sugar and calories. Instead, add your favorite 1stPhorm protein flavor—I like vanilla and chocolate the best—to your favorite local coffee. And when it’s a hot day like today—it’s 109 degree outside—simply add ice.

Ingredients

• 1 scoop favorite 1stPhorm protein
• 1 serving of your favorite coffee

1st Phorm Level-1 Protein Coffee

• Calories: 140
• Fat: 2g
• Carbohydrates: 5g
• Protein: 25g