Should you increase your protein intake to get strong, look lean and fit, and be healthier
The short answer: YES.
You have fitness goals. These goals require a higher dietary protein intake than your average person because you want to optimize muscle protein synthesis to support your fitness goals. Recommended Daily Allowances are built from averages of average people. You require more protein than the RDA suggests because you want to look fit.
Protein is the most satiating of the three main macronutrients. This is why you can eat 150 grams of carbohydrate and easily want to eat 150 grams more. However, if eating 150 grams of protein you typically will not feel that same way.
Protein also digests significantly slower than carbohydrate which keeps you feeling “more full” or satiated much longer. Feeling fuller longer allows you to focus on eating larger meals consisting of high-quality foods and rely significantly less on snacks to get you through the day.
Increasing your protein intake can even slightly improve your body composition without needing a dedicated calorie deficit. This works because your body has to work harder to process and store lean protein than it does for carbohydrate and fat.
The specific amount of protein you should be eating is not simply a magic number. It’s based on individual aspects like your sex, weight, lifestyle factors, and training age. In short, your needs change based on who you are, what you do, and how you respond to training.
If you need guidance on what your protein intake should be set at send us an email at email@example.com and we will be happy to give you a number.