One of the quickest ways to improve your health, body and performance is through protein! After working with hundreds of clients, things start to stand out. Over the years, a type of curating process tends to happen. The good stuff stays and all of the fluff starts to dissipate. It doesn’t mean the fluff isn’t important, but it’s important to remember that you can get at least 90% return on just a few simple habits. Here at the Health Chase, I’m all about finding what works for you – this is your CODE. Your code can change depending on your current goal but some examples are strength and vitality, fat loss or muscle gain.

“It’s not the daily increase but daily decrease. Hack away at the unessential.” – BRUCE LEE

By understanding even the basics of protein in your nutrition, you can accomplish so much in your pursuit of optimal health! Let’s dig into some of the basics that will help you achieve a better body and life!

WHAT is it?

  • Protein is made up of amino acids – the building blocks on life. There are (2) different types of amino acids: essential and nonessential. The essential amino acids are the ones we need to get from our diet. The nonessential ones our body can produce on it’s own.

protein sources 

WHY is it important?

  • Protein plays the most important role when it comes to your appearance and making improvements to it. Even more, our bodies function poorly when we don’t get enough of the stuff. We need it for stuff in the body to happen like hormone regulation, enzyme production, neurotransmitter signaling (you know, the stuff that makes you feel really good), and controlling body fat!


HOW much do you need?

  • The most basic recommendation is .8g per kg of body-weight. This may seem like a lot but remember that is per kilogram, not pound! For instance, a 150 pound person would need only 54 grams per day according to that figure. However, this is only to prevent deficiency, not provide optimal health… especially for athletes and those who exercise on a regular basis. So for those reasons, I recommend getting in closer to .8g per pound or call it an even 1g per pound of bodyweight per day, that is if you want your body to look and perform amazingly! extra: sure, you can get in too much protein but studies show that too much protein (as opposed to too much carbohydrates or fat) actually keeps weight the same if not helps you lose body-weight/body-fat.



  • Try to get a serving of protein at each meal. Basically 3 or 4 times per day is great! Eating a serving of protein before and after your workout can help improve your body composition, too.


  • Getting enough protein in each day will help you build muscle, strengthen your immune system, improve athletic performance and even help you feel more full between meals which means a more ideal body-weight and burning through extra body-fat! You have ZERO reasons not to enjoy some protein now 🙂

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