Are you hitting your protein targets every day? While protein is essential for building and repairing tissues, many people make common errors that hinder their progress.
Let's uncover some of the most frequent protein pitfalls.
Underestimating protein needs: You would not believe how many people do this. Ultimately, your protein requirements depend on factors like age, activity level, and goals. If your aim is to lose fat while maintaining muscle mass, a good starting point is to consume around 1.2-1.7 grams of protein per kilogram of body weight daily. If you can start by hitting the lower level of 1.2g, then you're doing well. The higher the intake, the more it can help support muscle retention during weight loss. Remember, the muscle is what gives you definition.
Over-reliance on supplements: While protein powders can be convenient, they shouldn’t replace whole food sources.
Protein timing: While many people can get a bit too caught up on the exact timings of meals, consuming protein throughout the day is much better than trying to shove it all in during one meal.
Neglecting protein sources and their calorie content: Last and certainly not least, thinking that all protein is created equal. Not all protein sources are just high in protein. Many come with a lot of additional calories, mainly through fat. The fattier your protein source, the higher in calories it will be, which if not managed properly could create a calorie surplus. Leaner proteins such as chicken breast, turkey, cod, tuna, haddock, lean cuts of sirloin or fillet are all great ways to increase your protein substantially by not sending the calories sky-high.
If you want to know exactly how much protein you should be eating, for your individual metrics and goals, get in touch below to book a complimentary telephone consultation about how I can help you.
Jamie
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