Name: Playbook - Sarah Herse - Protein 101: Eating To Build A Lean & Healthy Physique
Uploaded: 2024-03-20T21:08:54.439Z
Duration: 5 min
Description: Protein 101: Eating To Build A Lean & Healthy Physique

Undereating protein could be holding you back from your body composition goals!
- Protein is the building block of muscle and is crucial to building & maintaining lean mass
- Protein also plays a crucial role in our health (cellular transport, hormonal function, fluid balance, body structure, etc.)
- High protein diets also increase satiety & energy expenditure

How much does one need?
- Most exercising individuals should shoot for .7-1g of protein per pound of bodyweight per day. (Eg. a 150 pound woman should aim for at least 105 grams per day to optimize training adaptations)

Does protein timing matter?
- You do not need to slam protein immediately before/after training but do try to spread out your daily intake between 3-5 servings per day to maximize adaptations to exercise. 
- Not all proteins are created equal! The leaner the protein the higher % of calories in that protein. Remember: 1 gram of protein = 4 calories

Plant based protein: Plant based protein is great but doesn't contain a complete amino acid profile. If you follow a plant based diet be sure to eat a variety of proteins to achieve optimal daily amount.  

Key takeaways:
- Protein is needed for growth and repair of body tissues and is especially important for healthy muscles & bones
- Using supplements to intake protein is great, but it shouldn't be your main source of protein

Undereating protein could be holding you back from your body composition goals!
- Protein is the building block of muscle and is crucial to building & maintaining lean mass
- Protein also plays a crucial role in our health (cellular transport, hormonal function, fluid balance, body structure, etc.)
- High protein diets also increase satiety & energy expenditure

How much does one need?
- Most exercising individuals should shoot for .7-1g of protein per pound of bodyweight per day. (Eg. a 150 pound woman should aim for at least 105 grams per day to optimize training adaptations)

Protein: 101

Protein 101: Eating To Build A Lean & Healthy Physique

Meal Planning for Body Comp Overview

Sample Meal Plan: Cut 1

Sample Meal Plan: Cut 2

Sample Meal Plan: Maintenance (Main-gain!)

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Savory & Healthy Breakfast Ideas

How To Approach A Successful Fat Loss Diet

FAQ: Counting Macros - What are they & how they're useful

FAQ: How Much Fiber Do We Need In Our Diet?

How to eat for muscle gain

5 Tips for Mindful Eating

Protein 101: Eating To Build A Lean & Healthy Physique

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