Most people think protein is just for body builders…. But it’s much more than that. It’s the foundation for nearly every system in our body. Here are some facts… As we age, our muscles become less sensitive to the signals from food. This means we need MORE protein, not less, to keep our metabolism optimized and maintain strength. Research shows that older adults often need up to 1 gram per pound of body weight just to keep muscle tissue responsive. And it’s not just about quantity, it’s about qu
Most people think protein is just for body builders…. But it’s much mo…
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When it comes to protein intake, quantity matters—but so does quality. Protein quality refers to a protein source’s ability to provide the essential amino acids (EAAs) necessary for human health and its digestibility. High-quality proteins supply all nine EAAs in adequate amounts and are easily digestible, ensuring efficient utilization by the body. The higher your protein intake, the less critical the source becomes... but when the goal is body composition, fat loss, muscle maintenance, or heal
When it comes to protein intake, quantity matters—but so does qua…
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Not all calories are created equal, and not all macronutrients affect your body the same way. Here’s the framework: Protein comes first. It’s structure. It builds and repairs muscle, supports immunity, and drives metabolic health. Think of it as your non-negotiable. Carbohydrates are conditional. They’re the riskiest fuel, spiking insulin and blood sugar if mismatched to your activity level. Use them strategically around training, when your muscles can actually use them. Fat is the fallback. Onc
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Everyone talks about how much protein you need. But here’s the real question: what kind of amino acids are you giving your body? All protein—whether in your food or your muscles—is built from just 20 amino acids. Only 9 are essential (EAAs), meaning your body can’t make them. You have to get them from your diet. And of those, not all are equal. You need 10x more leucine than tryptophan, for example. Nearly half of your total EAA need comes from just three BCAAs. That’s why protein quality matter
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Everyone talks about how much protein you need. But here’s the r…
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We don’t eat protein just for protein. We eat it for the amino acids. There are 20 amino acids—9 of them are essential, meaning your body can’t make them. You have to get them from food. That’s what protein quality really means: how rich a food is in those essential amino acids. Yes, you can get protein from plants—but it’s not the same. If you want the highest quality amino acids, you’ll find them in meat, eggs, and whey. Your body knows the difference. Feed it what it needs. PMID: 26224750 PMI
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We don’t eat protein just for protein. We eat it for the amino acids. Ther…
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Protein Timing Matters! Most people eat light int he morning and load up on protein at dinner. But here’s the kicker - that skewed pattern could be a missed opportunity to stimulate muscle growth and repair. Research shows that evenly distributing protein across meals boosts muscle protein synthesis by 25% compared to skewed intake toward dinner. My advice? Aim for 30-50g of dietary protein at your first and last meal of every day. This simple shift can support better muscle maintenance over tim
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