Proteins are one of three primary macronutrients that provide energy to human body, along with fats and carbohydrates. They are comprised of a number of amino acids that are essential to proper body function, and serve as building blocks of body tissue. The amount of protein that the human body requires daily is dependent on many conditions including overall energy intake, growth of the individual, and physical activity level. It is often estimated based on body weight (0.8-1.8 grams/kg of body weight), as a percentage of total caloric intake (10-35%), or based on age alone. It is vital to know your Protein Number if you want to stay fit and healthy.
The majority of people who are active, still don’t know their “Protein Number “.
Even eating healthy and good foods, an active person can actually be in a catabolic state daily.
(catabolic state is a condition that is mainly caused by excessive training coupled with a lack of adequate nutrition, especially protein, resulting in side effects in the body, such as extreme fatigue, joint and muscle pain, and sleeplessness).
The reason this is happening is not knowing their “Protein Number”.
Once the number is figured out, the body will transform so fast naturally in an anabolic state.
(Anabolic state means that your body is building or repairing tissue).
This means, whatever the goal may be, fat loss, muscle tone, or muscle gain, it will be more achievable at a faster rate.
To figure out the “Protein Number“, have a body composition reading done, on a accurate professional machine, it is quick and easy.
NOTE: Skin fold testing, also known as calliper testing, is a commonly used gym method today, to determine a clients body fat percentage, I don’t recommend this method as it a long process and does not give the person their ” Protein Number “.
Below is a Male & Female Example of a body composition reading
The tape reading for the Male shows 157.5 lbs Lean Muscle weight, this is his “Protein Number” to go by.
The tape reading for the Female shows 110.9 lbs Lean Muscle weight, this is her “Protein Number” to go by.
If the Male is consuming less then the 157.5 grams of protein per day, and the Female is consuming less then the 110.9 grams of protein per day, they are both in the Catabolic State and muscle tissue loss is happening every day even with good nutrition.
Every day they must meet their “Protein Number” to maintain their muscle tissue, not to lose anymore, and they will also keep from aging.
The easiest way to get this protein within the day, is to divide by 5 meals, that means the Male would be 31.5 grams per meal and the Female would get 22.18 grams per meal.
Foods to get protein source from: meats, fish, beans, nuts, cheeses, eggs, greek yogurts, peanut butter, seeds, and protein powders.
The “Protein Number” should be worked in with calories, carbs and good fats throughout the day.