The Protein Playbook

If you’ve been around the Findlay Movement for even a short time, you’ve probably noticed your coaches checking on your protein intake and urging you to eat more.

They are professionals, but let’s break it down to understand the critical role of protein and how boosting your intake could be key to optimizing your health and achieving the results you desire.

Protein is the powerhouse nutrient our bodies need the most.

While there’s much debate over protein sources, from a biochemistry standpoint, animal protein tends to be more beneficial for humans. We’re not dismissing plant proteins—they have their place—but they’re just not as complete. Let’s not get bogged down in that debate right now.

The protein leverage hypothesis illustrates why protein is so vital. If you’re not getting enough, your body cranks up hunger hormones, compelling you to eat more until you’ve met your protein quota. Also revealing that calories are not the most important part of your diet but rather what those calories are made of is.

This helps explain why we emphasize protein—it keeps you full and curtails those hunger signals.

Here’s another reason we’re big on protein: the thermic effect. Digesting protein requires a lot of energy, so much so that if you consume 100 calories of protein, your body uses about 30 just for digestion. That leaves you with a net gain of 70 calories, illustrating again why we say calories aren’t the whole story.

Active folks benefit immensely from protein

It’s essential for repairing and building muscle, but remember, you don’t get fitter during the workout; recovery is where the magic happens. The workout provides the stimulus for you to recover from and the RECOVERY is where the magic happens.

Protein is crucial here—it aids recovery, reduces stress, and prevents your body from breaking down muscle for energy. Your body doesn’t store protein like it does fats or carbs, so consistent intake is vital, especially post-workout or during periods of stress.

A constant supply helps regulate blood sugar, promotes fat burning, and informs your body that it’s well-nourished, reducing the urge to overeat.

Building more muscle? You’ll need even more protein. Forget the myth about a 35g limit—your body is smarter and more adaptable than that. It will use what it needs across various functions, not just muscle repair.

There’s no danger in high protein intake

For most people; research supports even high levels like 300g a day for athletes without adverse effects. But let’s start with getting to 90g, then adjust based on your lean body mass and goals.

To reach your protein targets, consider this: one ounce of meat or one egg typically contains about 6g of protein. If you structure your meals wisely and include a post-workout whey protein shake, you’ll be on your way to hitting that 90g mark.

We’re here to help with this transition. Our free e-book offers recipes designed to deliver at least 30g of protein per meal, ensuring you’re well on your way to sufficient daily intake. And remember, your coaches are always ready with tips and strategies to boost your protein consumption effectively.