Protein Power In Diet: What It Is, Why You Need It, And How To Get Enough

If you’ve ever wondered whether you’re eating enough protein or why it matters in the first place, especially if you’re working out with us at Fit4It, this quick guide is for you. Let’s explore what it is and why you need protein in your diet.

But before we move on, it is important to know what protein is. While it is easy to think of it as a diet option, there is much more to it. It is the construction crew in your body that is made up of 20 amino acids, and nine of them are “essential.” It means your body can’t make them, so you have to get them through food. These building blocks come from both animal and plant sources.

Some of the most important ones for fitness, like leucine, isoleucine, and valine (a.k.a. BCAAs), play a key role in building and maintaining muscle. You want these in your diet if your goal is strength, toning, or recovery.

Where Does Protein Come From?

Whenever protein is the topic of discussion, we all have chicken and protein shakes in mind. The reality is: protein comes from a variety of sources, thus allowing you to add a diverse selection into your overall diet plan.

You’ll find quality protein in:

• Animal sources: chicken, beef, eggs, fish, Greek yogurt
• Plant-based sources: lentils, chickpeas, tofu, tempeh, quinoa, seeds, nuts
• Dairy: milk, cheese, cottage cheese

There are various sources to get your protein-rich diet.

On top of that, each source of protein has its unique perks. For instance, animal proteins tend to be more complete, but plant proteins offer fiber and other health benefits. Considering these benefits, you can adjust your diet according to your preferences and the diet plan advised by an expert nutritionist.

How Much Protein Do You Really Need?

The amount of protein you need really depends on your goals, body weight, and how active you are. There’s no one-size-fits-all, but here is what you should follow:

• If you’re fairly sedentary: 0.4–0.6g per pound of body weight.
• Trying to lose weight? Bump it up to maintain muscle and burn more fat.
• Building muscle? Aim closer to 1g per pound.
• Active lifestyle: Around 0.5–0.65g per pound.
• Over 60 or recovering from an injury? A little extra helps retain strength and speed up recovery.

When And What Matters In A Protein Diet?

It is easy to focus on how much protein you should really eat. But what is even more important is what kind and when you should consume it for the optimal results.

• High-BCAA proteins (like eggs, whey, or lean meat) are ideal after a workout.
• Spreading protein across meals is more effective than cramming it all in one go.

Busting The Myths

While there are a lot of false beliefs about a protein-based diet that it can impact your kidneys negatively. But in reality, a high-protein diet doesn’t damage your kidneys, unless you already have preexisting issues.

Protein is your body’s secret weapon, fueling muscle, boosting recovery, and powering every move you make.

Protein isn’t just for bodybuilders. Whether you’re training with us to drop fat, gain muscle, or just feel stronger and healthier, it’s a non-negotiable part of your progress.

All you need to do is start small: add a scoop of Greek yogurt to breakfast, choose lean meat or tofu for lunch, and keep a handful of nuts or a boiled egg handy as a snack. Your body will thank you.

Got questions about protein or how to get more of it into your plan? Just ask your Fit4It’s personal nutrition coach, we’re here to help you get the best results possible.