Posted by: wellness training services | May 9, 2013

Here Ryan Gosse, my personal trainer, discusses the benefits of Protein for health:



Q#2: How can protein help us stay healthy and what are its benefits?

Protein’s benefits are widely ranged and can help turn a skinny person into a buffed person, or it can help a hair become shiny in the summer sun.

Protein is a very essential piece if the puzzle for active men and women. Post-workout protein intake will help recharge and repair your muscles and body. During the day there is a process called muscle synthesis and muscle breakdown. 


When a person eats a meal with a large sum of protein, muscle synthesis increases (becomes larger). The hours that you do not feed your body is considered muscle breakdown (decrease in muscle mass). The loss is not drastic, but it does happen.


Protein can also assist with hair and skin rejuvenation. Healthy hair largely requires a sufficient intake of protein, as most of the hair itself is made up of this nutrient. The protein found within hair cells is known as keratin, and is directly responsible for the composition of each strand of hair. 


Protein contains amino acids called lysine and proline. These two amino acids are very important in the creation of collagen in your body. Collagen gives structure to

your skin. As you get older, your collagen breaks down which may lead to wrinkles. So having a high protein diet increases your collagen levels and will give you a healthy, plump, glow.



High protein intake can also assist with fat loss. Your body does not store protein like it does fats or carbohydrates. Your body uses proteins for energy for your muscles. Each gram of protein consists of 4 kcal, a measurement of energy. Your body utilizes proteins for energy during workouts, walking, and even feeds the body throughout the night.

When someone has a high protein and low carbohydrate diet, the body uses fat for energy. Your body will burn fat for energy and with high protein diets, muscle mass will be maintained or increased.  



Protein is a compound of amino acids, the building blocks of our body. Amino acids are instruments that form cells, repair tissues, and make antibodies. Amino acids also assist in oxygen delivery, building nucleoproteins (DNA/RNA), and help control muscle activity. With a low protein diet, your body will not be able to fight off germs, bacteria’s, and viruses. 


So it becomes quite clear that protein is a very essential macronutrient in all diets.


Q#3: How much protein should we intake?

This is a very popular question and it is very rare that I don’t have an answer. It all depends on your goals. If you are looking to lose weight, I would recommend 1.1 – 1.3g/kg of body weight.

 For example, Jane is 135lbs. She wants to lose weight and is curious about the amount of protein she should intake. I would then divide her weight by 2.2 to find how much she weighs in kilograms.  I would then multiply 61.4kg by 1.2. 

I would recommend that Jane should intake 74g of protein per day for assisted weight loss. 

Protein intake for people looking to increase muscle mass is a lot higher. I would strongly recommend 1.6-1.8g/kg of body weight. This will allow for more protein absorption and prevent long periods of muscle breakdown (discussed earlier). 

For maintaining a healthy diet and for hair and collagen support, I would recommend 0.8-1.1g/kg of body weight. This will help prevent illnesses, fight off infections, support hair growth/strength, and increase lysine and proline levels for more youthful looking skin.



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