Today I am going to try and tackle on of the most divisive topics in exercise and nutrition. Protein. Cue the scary Jawsesque music. Protein, it’s usage, needs, and supplementation are some of the most talked about topics. Which means there is a lot of information out there. And a lot of strong opinions. So I’m sure I will make a few people angry with this post, but let’s dive in anyhow.

First, let me say that I am not a nutritionist or dietician. I am a personal trainer and wellness coach that has worked with people for almost two decades. I also teach a strength training course at a local university, complete with an entire series dedicated to protein. Basically, what I am trying to say is that I have seen what works and what doesn’t in actual practice. And I have heard just about every question out there regarding protein.

If you have been around my little corner of the internet for any length of time, you will know that I am a fan of long term planning and consistency for workouts. You will also know that I am a huge proponent of simplifying things. I’ve seen what happens when exercisers have overly complex routines. So I’m going to do what I do and scale it back to the basics today. More in depth posts will follow.

Protein is one of the macronutrients. A macronutrient is one of the nutritional components that provides our bodies with calories. Macronutrients also serve other functions. Protein specifically is used by our body to build and repair our cells. We talk about protein especially with regard to muscle cells when it comes to exercise. The goal of any exercise is to be better, faster, stronger at something. Our bodies actually do that during the repair process.

But to adequately repair muscle cells, we need protein. In the past, a simple more is better mentality prevailed. If you are exercising, especially strength training, then you should be consuming more protein in your diet. It is an easy enough conclusion to make, but it lacks a bit.

And as time has passed, and research into protein and its role in post exercise recovery has evolved, we know more. Which is what brought the method of counting macros into the diet culture. Counting macros allows us to see exactly where our calories are coming from. While you do need to consume more protein to repair muscle cells, there are several things to keep in mind.

First, we all have certain protein needs. Again, this is where counting macros is hugely beneficial. If you aren’t meeting your basic macro/protein needs even with supplementation, then you aren’t getting the protein to help your recovery. You have to know where you are starting. And fortunately for us, there are several free macro calculators available. You will need to enter basic information about yourself and how much exercise you intend to do. Each calculator will give you a slightly different estimate (I never said nutrition science was perfect), so I recommend using several of these so that you come up with a range to work with. Your goal will be to hit this range daily.

Second, you need to understand that protein is in a constant state of flux in the body. If you require more, your body will look for it where it can easily get it. And if you have too much, your liver and kidneys will work over time to excrete it. It is for this reason that supplementation isn’t always necessary, but more on that later.

The key here is also to understand that our bodies can only deal with about 30 grams at any one time. Conveniently, that is about the amount in a typical 3-4 ounce portion of most meats. You’d need to consume about 4 large eggs for that amount. And the amount of protein varies wildly when you talk about plant based sources. The point is, if you are cramming more into your body in any one single sitting, your body will just see it as excess.

Protein spacing is key. You have to have a little bit many different times throughout the day to allow your body to work with it properly. Read: there is no need to mix egg whites into a protein supplement drink (yes, I have seen people do this… several times).

Spacing also means you need to respect the recovery window. Basically, if you are strength training, you should be consuming about 30 grams of protein within an hour of exercise. This is why you see so many people with the premixed Muscle Milk containers at the gym. Or why so many health clubs offer a smoothie bar. Post exercise, your body is primed (via a complex mix of hormones released during said exercise) to want and use protein for rebuilding purposes.

Which brings me to my third point and back to the question of supplementation. Dieticians and nutritionists will tell you that most Americans consume enough protein in their every day diet to meet needs. And they aren’t wrong. We have easy access to affordable protein sources (especially if you eat meat). However, what the dieticians often miss is the exercise component.

I took a Nutrition for Exercise class in graduate school and the class was a pretty even split between nutrition science students and exercise physiology students. I am telling you this because any time protein came up in discussion there were practically brawls between the two groups. The exercise physiology students knew something from experience: exercise, especially hard exercise, creates a larger protein need.

Supplements are an easy way to make sure that you are getting the proper amount of protein to support your health and your exercise goals. But they are not necessary. I will say that again. Even if you are strength training, protein supplements are not necessary. You will not find six types of protein supplements in my pantry and fridge. There have been many periods in my life when I haven’t had any, and when I do have something, it is often a pretty basic powder that I can use in several different ways.

I personally find that the supplements often cause tummy upset and I know others are in the same boat. More often that not, when I am strength training more vigorously, I simply add in a protein based recovery something post workout (Google the benefits of chocolate milk, if you are looking for something beneficial and super delicious) and re-evaluate my protein throughout the day. I find it easier to add real food sources of protein in.

With protein, remember that the most important things are meeting your overall needs and spacing your intake out throughout the day. I plan on saving blog space to cover how protein and calories work together, animal vs plant sources of protein, the different types of protein supplements, and the protein supplements that also offer other things. But I want to know what questions you have so that I can answer them, so hit me up in the comments!

Until next time, be well friends!