Last week we talked about Carbohydrates, the fuel of the body. We learned how to match our intake to support our activity (or non-activity) and effortlessly lose or maintain weight. If you missed it go here first.

I'll take mine medium, please!

Today is all about Protein. Actually, every day for me is about protein. Early on in our marriage, Laura exclaimed to me one day, “You don’t have to have meat at every meal!” She was wrong. I do. And you do too.

Protein is an important component of every cell in the body.

Hair and nails are mostly made of protein.

Your body uses protein to build and repair tissues.

You also use protein to make enzymes, hormones, and other body chemicals.

Protein is an important building block of bones, muscles, cartilage, skin, and blood.

Protein helps keep you full (satiated) for longer periods.

If we again relate carbohydrates to fuel or electricity, you can think of proteins as the studs or 2×4s of a house. A house needs structure to it in order for you to live there. Proteins form this type of framework or structure for your body.

What kind of protein should you eat?

“Anything that has a face or a momma.” -Bob Harper from the Biggest Loser

Eat me!

Soy or pea protein? Nope.

The reason that animal protein is more ideally suited for consumption is because it considered a complete protein. A complete protein is one that contains all of the 9 essential amino acids, the building blocks of protein, your body needs. Essential amino acids are amino acids that your body can’t make on it’s own. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids.

How much should you eat?

The amount of protein you need varies with your goals and activity levels. You should try to get anywhere between 0.6 and 1.0 gram of protein per pound of bodyweight. Individuals performing exercises that damage muscles (ie. bodybuilding, Crossfit, strength training and the like) should use the 1.0 gram baseline in order to repair and gain strength.

For a 175# male it would look like this:

0.6 x 175 = 105 grams of protein per day

1.0 x 175 = 175 grams of protein per day

This may sound like a lot of protein but in all honesty most of the people that I work with in training are underfed in regards to protein. Women especially tend to go pretty light, salad anyone?

If you’re skimping on protein along with some form of strength training and are wondering why all the cardio isn’t “toning” you up, you are sadly disillusioned. You’re trying to use up all the “energy” in the house and not giving it any structure. And as the legendary Mark Rippetoe says, “There is no such thing as firming or toning. There is only stronger or weaker.”

Stay Strong My Friends,

Dr. Chris

About the Author: Dr. Chris owns and operates Biles Family Chiropractic in Waxahachie, TX with his wife Dr. Laura Biles. In his fun time, Dr. Chris operates BFC- Better Functional Conditioning, which is a premier training program comprised of bootcamps and group training that helps individuals realize their fitness potential. BFC is not a weight loss program but people lose weight like crazy. It’s not diet program but people learn how food affects them. BFC is a lifestyle for fitness.

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