The Weekly Thruster – All About Protein

Today Chad & Mike talk all about protein and making sure we’re getting enough and some tips on what we need throughout the day. And then Gooch goes crazy.

Protein is an essential macronutrient. It should compose about 30% of your diet. Protein at around 25–30% of total daily calories has been shown to boost metabolism by up to 80–100 calories per day, compared to lower protein diets. According to these studies, a protein intake of around 30% of calories may be optimal for weight loss.

You should probably try to get .9 – 1.2g of protein per lb of body weight depending on how often you are training.

Protein is found all throughout the body in hair, skin, bones, muscles, and almost every tissue and body part. It is the building block of muscle. It is made up of 20+ amino acids that are building blocks. We do not store these building blocks in our body so our body makes them either from scratch or from other amino acids. 9 of these amino acids must come from our food sources. 

Protein helps keeps us full and satisfied. It is needed for growth and can sometimes be used as energy when carbohydrates are not readily available. 
Downing protein after you exercise is a way to speed muscle recovery, according to researchers. If you’re confused about having to do this, it’s understandable. Muscles are made of protein. When they suffer even the slightest damage, the most effective method of allowing them to repair themselves is to supply them with carbohydrates and a small amount of protein. When you have some protein after your workout, you’re providing your muscles with amino acids, a crucial building block that aids in muscle repair. 

Additionally, protein blocks the production of cortisol, a hormone that breaks down muscle tissue and exacerbates post-exercise soreness. Ingesting complex carbohydrates after a workout also helps as it replaces depleted glycogen stores and aids in recovery. Dietitians suggest having between 10 to 20 grams of protein with as many grams of carbs equal to half your weight in pounds after you exercise for a better recovery. This should be consumed 30-60 minutes after completing your workout.

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