Name: Performance Shake
Brand: LyfeFuel
SKU: PERFORM-CHOC
Price: 60.0 USD
Availability: InStock

Are You Getting Enough Protein?

Today, people are more concerned about their health and wellbeing than ever before. This can be a good thing if they go about it the right way and invest in natural, organic products. But it can also be incredibly challenging to know what products to choose.

After all, wellness, like anything else, is big business. And with thousands of companies pumping their protein powders and synthetic supplements into the market, it’s easy for consumers to get lost in the sea of options.

When it comes to nutritional supplements, there’s a spotlight on protein, to the point where endless health and nutrition blogs focus solely on protein to the exclusion of all else. And, for good reason.

Whether or not we get enough protein has been in the health & wellness discourse for quite some time.

Many experts in the vegan community claim that most Americans already get enough protein and are actually over-consuming protein, whereas stark opponents of this narrative, like Dr. Gabrielle Lyon, suggest we're not eating nearly enough protein as we should be, especially when compared to diets of the past.

Getting enough protein, especially as we age, is fundamental to overall health due to it's important role in muscle building, lean mass preservation, and metabolic health.

Quite simply, protein is one of the most important essential nutrients of human diets and arguably the most critical for controlling hunger, repairing muscle and tissue, and contributing to long-term health and overall wellbeing.

So, it goes without saying that we all need protein.

But, how much protein per day is the next question to ask.

The answer?

It depends...

How Much Protein Do You Really Need?

The truth is, if you're thinking about your protein intake, chances are you're probably living an active lifestyle and know that you need protein to support your health and fitness goals.

The choice for protein supplements are many, but it's not the first place you should look. That's because these sources of protein should be secondary to what you're already consuming through real whole foods.

And, in a perfect world, we would all be getting enough protein from the foods we eat.

Unfortunately, that isn't always the case.

Busy lifestyles and varying fitness goals means that different individuals have different needs. Someone who is living a busy life on the go or trying to pack on muscle may find it very challenging to get all the protein they need from food alone.

And that's where protein supplements come in handy.

Whether it's protein bars, protein shakes, protein balls, protein bagels, protein yogurt, protein cereals, or even protein water, the message is drilled into your brain - more is always better.

But that isn't true at all. In fact, protein quality is a key factor to consider when shopping for protein-packed foods and supplements. In fact, the amount of protein digested & absorbed is one of the key criteria for evaluating proteins.

The recommended daily protein intake varies based on factors such as age, sex, activity level, and overall health. The Recommended Dietary Allowance (RDA) for protein in the United States is approximately 46 grams per day for adult women and 56 grams per day for adult men. However, individual protein needs can vary significantly.

Keep in mind that these recommendations are set for the general population and are intended to prevent any negative health consequences of a protein deficiency. But this certainly doesn't consider what is "optimal" for you as an individual.

By Dr. Gabrielle Lyon's standards, this number is way too low. She recommends 1 gram per pound of body weight, which would be 2-3x the amount of the RDA for most people.

Now, this might seem like a lot of protein, but you'd be surprised at how easily you can reach that goal with 3 square meals per day.

Aiming for 30-40 grams of protein per meal should get you to your goal if you eat 3 meals per day. If you don't have time to sit down to eat at least 3x per day, you should definitely consider adding a protein-rich supplement to your daily routine.

Protein shakes and bars are on of the easiest ways to complement your diet and ensure you get the protein you need daily to be at your best and keep blood glucose levels in check, a key factor for achieving a healthy metabolism.

Protein Needs of Ordinary People Vs. Athletes

This brings us to our next dilemma in determining how much protein per day is optimal. Many of the fitness experts we idealize and who consume protein powders and shakes regularly are athletes.

It's important to note that athletes, pregnant or breastfeeding individuals, and those recovering from injuries or surgeries may require higher protein intakes to support their increased needs for tissue repair and maintenance.

Body builders, football players, and competitive sports players require more than the standard 0.8 grams per kilo of body weight of protein.

Considering Dr. Lyon's protocol for staying in muscle protein synthesis throughout the day, many individuals that fall into one of these groups may need to consume upwards of 200 grams of protein daily (depending on bodyweight, training intensity, and goals). Now that's a lot of protein!

Which begs the question, what are the risks of consuming too much protein?

And...

How much protein is too much?

Consuming too much protein, especially in excess of your individual needs, can potentially have some risks and negative effects on your health. Here are a few potential risks associated with overconsumption of protein:

Kidney Strain: One concern is that excessive protein intake can put strain on the kidneys. The kidneys are responsible for filtering waste products from the blood, and processing excess protein can increase their workload. This can be particularly problematic for individuals with preexisting kidney conditions.
Calcium Loss: High protein intake, especially from animal sources, can lead to increased excretion of calcium in the urine. This can potentially contribute to reduced bone health and an increased risk of osteoporosis over the long term.
Digestive Issues: A sudden increase in protein intake, especially if you're not used to it, can cause digestive issues such as bloating, gas, and constipation.
Weight Gain: While protein is essential for muscle building and repair, excessive intake can lead to excess calories, potentially contributing to weight gain if not balanced with physical activity and overall calorie intake.
Nutrient Imbalance: Relying heavily on protein sources might lead to neglecting other important nutrients, such as carbohydrates, fats, vitamins, and minerals, that are crucial for overall health and wellbeing.
Increased Risk of Chronic Diseases: Some research has suggested that high consumption of red and processed meats, which are often high in protein, could be associated with an increased risk of certain chronic diseases, including heart disease and certain types of cancer.
Bad Breath: In some cases, a very high-protein diet can lead to bad breath due to the production of ammonia during the breakdown of proteins.

As you can see, getting the right amount of protein is a delicate balance. Too little protein and you may be sabotaging your recovery and fitness goals and too much may cause undesirable side effects.

For this reason, it's not uncommon for high level athletes and fitness enthusiasts to track their macros and weigh their food...aiming for a precise protein target per day. But this isn't the most feasible or sustainable approach for most people.

That's where the "rule of thumb" or "rule of hand" principle can come in handy. Using your hand as a measurement tool can help you estimate how much protein, carbs, and fats per meal you should be eating.

We find this to be a more suitable approach for most people to meet their protein target without taking the joy out of cooking and preparing meals. After all, unless you're a competitive bodybuilder it doesn't need to be that precise.

Related Post: The Ultimate Guide to Essential Nutrition

The Science Behind Protein

So now we know why some people buy protein powders and the benefits they can provide in helping to meet your daily protein product, let's dig into the science to see what we can find about their efficacy and safety.

Proteins are fundamental biological macromolecules composed of amino acids, which are the building blocks of life. They play a wide range of critical roles in living organisms, from providing structure to catalyzing biochemical reactions. The science behind proteins is extensive and encompasses various aspects, including their structure, function, synthesis, and significance in biology.

Proteins are like tiny machines inside our bodies. They're made up of smaller parts called amino acids. These amino acids link together to form a chain, kind of like a necklace made of different beads.

The way these amino acids are arranged determines the protein's job.

Proteins have different jobs, like building structures in our bodies, helping chemical reactions happen, and sending messages between cells. They're like the workers, builders, and messengers of our body.

To make proteins, our body follows a set of instructions found in our DNA. It's like reading a recipe to cook something. First, our body copies the recipe (DNA) into a recipe card (RNA). Then, it uses the recipe card to put together the right ingredients (amino acids) in the right order, creating the protein.

As we pointed out earlier, it’s true that you need protein to build muscle, but that's not the only role of protein in the body.

Proteins have diverse functions: enzymes catalyze biochemical reactions, structural proteins provide support to cells and tissues, transport proteins move molecules across membranes, and signaling proteins transmit signals within and between cells.

Antibodies, a type of protein, are crucial for immune response by recognizing and neutralizing foreign substances.

So the case is clear...we all need protein and should make getting enough protein a staple part of our daily routine.

For an athlete or bodybuilder who spends 5 or more days a week at the gym, protein powders may contribute to the muscle buildup they need.

For average Americans, you may be able to get all the protein you need without protein shakes and bars, but it depends on what level of convenience you're looking for when it comes to fueling your body.

The key here is the goal. For an average person who wants to become healthier, protein powders may be a good option purely for convenience. But, you'd be better off with a protein powder that contains additional nutrients, like a meal replacement shake, which can help with overall nutrient balance and simply substitute one of your meals each day.

You don’t want to overload on protein anymore than you do vitamin A so it's important to find the right balance. Anything in excess can upset your body’s homeostasis and can lead to other undesirable issues.

When choosing a protein powder to supplement your diet it's important to look for clean options like plant protein powders, which are usually better tolerated than whey protein and also better for the environment.

Whey protein can be problematic for most people, but plant proteins can have their challenges too. Fermentation and digestive enzymes can help make plant proteins easier to digest and present a clean, sustainable alternative to whey protein powders.

Protein Powder Dos and Don'ts: Avoiding Common Pitfalls

When it comes to using protein powder, there are some key do's and don'ts to keep in mind to avoid common pitfalls. First and foremost, it is important to remember that protein powder is a supplement, not a meal replacement.

It should be used in conjunction with a balanced diet that includes a variety of whole foods. Second, always follow the recommended serving size on the packaging. Taking more than the recommended amount will not provide any additional benefits and may actually lead to digestive issues.

Third, choose a high-quality protein powder that suits your individual needs and preferences. Whether you prefer whey, casein, or plant-based protein, make sure you select a product that is free from unnecessary additives and fillers.

Usually, plant-based proteins tend to be cleaner options than animal-based proteins but that isn't always the case. Whey protein by nature, is an ultra-processed food ingredient that most people would be wise to avoid.

Lastly, stay hydrated when consuming protein powder, as it can be dehydrating if not properly combined with sufficient water intake. By following these dos and avoiding these don'ts, you can make the most of protein powder and support your fitness goals effectively.

Listen to Your Body: Signs of Protein Overconsumption

When it comes to protein intake, it is important to listen to your body and be aware of the signs of protein overconsumption. While protein is essential for muscle repair and growth, excessive intake can have negative effects.

One sign of protein overconsumption or choosing the wrong type of protein is digestive issues. Consuming too much protein can lead to stomach discomfort, bloating, and constipation. If you notice these symptoms, it may be a sign that you are consuming more protein than your body can handle or that you have an intolerance to one or more of the ingredients in your protein powder.

Another sign to watch out for is kidney strain. Your kidneys play a crucial role in filtering out waste products, including the byproducts of protein metabolism. Consuming excessive amounts of protein can put strain on your kidneys, potentially leading to kidney problems over time.

Weight gain can also be a sign of protein overconsumption. While protein is important for muscle growth, consuming too much can lead to an excess of calories. If you are consuming more protein than your body needs, it can be stored as fat, leading to unwanted weight gain.

Many protein powders on the market contain problematic ingredients like sugar alcohols, artificial flavors and sweeteners, vegetable oils, and other additives that can interfere with metabolic health and actually cause your body to hold onto excess weight.

In conclusion, it is essential to find the right balance when it comes to protein consumption. Listening to your body and being aware of the signs of protein overconsumption can help you optimize your protein intake and support your fitness goals effectively.

Wrapping It All Up

Finding the perfect balance in protein intake is the key to reaping the maximum benefits of protein powder while avoiding the pitfalls of overconsumption.

Determining your protein needs, enhancing your fitness journey with protein powder, and understanding the dos and don'ts are essential steps on this path.

However, it is crucial to listen to your body and be aware of the signs of protein overconsumption.

Remember that protein powder should supplement, not replace, a well-rounded diet.

So, how much protein is enough?

It varies from person to person, but by finding the right balance, you can unleash the full power of protein powder on your fitness goals.

Protein powders have been around for a very long time.

They have been around and popularized and even manufactured and sold by the biggest names in the business.

But, as the old adage goes, you get what you pay for.

And, for the average person, protein powders aren't the best and most complete solution for what they really need.

A more effective, well-rounded solution would be a complete nutrition shake that provides the body with more than just protein.

This isn’t a general statement either. Unlike other companies, LyfeFuel designs products with a specific benefit in mind, which is more than just checking the box on your macronutrients.

Our Performance Shake contains Maca Root, Acerola Cherry, Chlorella, Magnesium, Vitamin D3, Essential Amino Acids, and most importantly, the digestive enzymes needed to break down these nutrients.

This makes for a more complete whole food solution that replicates what you'd aim to get from a healthy post-workout meal.

Our Essentials Shake, on the other hand, is a complete nutrition shake that can be used as a meal replacement and is specifically formulated to fill the gaps of modern diets by delivering a unique blend of macro and micronutrients that are tough to get from food alone.

Of course, protein is an essential ingredient in both products, but it's not the ONLY ingredient we focus on.