By Coach Shawn

Answering your most common questions around Protein.

What is Protein?

A nutrient that functions as the building block for skin, blood, cartilage, muscles, bones, hair, tissues, and organs.

Protein, repairs cells and makes new ones.

It protects the body from viruses and bacteria and builds and repairs muscles

It is the most essential major macronutrient the body needs to achieve, successful and healthy fat loss.

How does protein help with weight/fat loss?

Protein helps increase feelings of fullness, reduces appetite, and supports muscle preservation during weight loss, which can aid in fat loss and weight management.

Protein maximizes your metabolisms potential, reduces your appetite for more calories and prevents muscle loss while you’re in a calorie deficit.

How does protein help prevent muscle loss while in a calorie deficit?

While in a calorie deficit, your body consumes itself for energy. It can pull from stored fat or muscle for energy. To successfully target the stored fat instead of the muscle, you need to achieve a certain protein intake to maintain and even build lean muscle tissue while in a calorie deficit.

Where do I find how many grams of protein are in a food or drink item?

The nutrition facts on the product. You can also look up online or through apps on nutritional values and calories of food entering items if you can’t find them on the product labeling.

Can protein help preserve strength as I age?

Yes, consuming adequate protein supports muscle maintenance and repair, helping to preserve strength and prevent age-related muscle loss (sarcopenia).

Why is protein important for longevity and long-term health?

Protein plays a crucial role in maintaining muscle mass, supporting immune function, 

and repairing tissues, all of which contribute to overall health and longevity.

How much protein should I consume daily? 

The goal:

I recommend 1 gram of lean protein per pound of bodyweight. 

Ie: you weigh 180 lbs, consume 180 grams of protein per day. 


75% of body weight. 

180 lbs person x .75 = 135 grams protein day 

How much protein should I consume if I am after weight/fat loss?

I recommend 1 gram of lean protein per pound of bodyweight. 

Ie: you weigh 180 lbs, consume 180 grams of protein per day. 

You want to preserve lean tissue and NOT over-consume ENERGY macronutrients in excess (carbs & fats.)

What if I don’t reach my minimum protein intake in a day?

If you go below your minimum, you will run the risk of muscle loss during a calorie deficit. Your body will retain its stored fat. Your energy levels will deplete. Your hunger will increase. Your metabolism will not reach its maximum efficiency. You can damage your body.

Can I get enough protein on a plant-based diet for weight/fat loss?

Yes, by incorporating a variety of plant-based protein sources such as beans, lentils, tofu, and quinoa, you can meet your protein needs for weight/fat loss and maintain muscle mass.

*be mindful a lot of plant based proteins also come with carbs.

Is there such a thing as too much protein?

Eat 1 gram for 1 lb of bodyweight.

If you eat more than your bodyweight those are extra calories and if your goal is weight or fat loss you’re now in surplus, which can be weight adding.

How can protein help with appetite control during weight/fat loss?

Protein increases satiety and reduces hunger, which can help control appetite and reduce overall calorie intake, supporting weight/fat loss goals.

Should I consume protein before or after exercise to preserve strength?


Consuming protein both before and after exercise can support muscle protein synthesis and muscle recovery, helping to preserve strength and promote muscle growth over time.

What are the best sources of protein for longevity and long-term health?

Lean meats, poultry, fish, eggs, legumes, nuts, seed and some dairy products. 

These are all excellent sources of protein that contribute to overall health and longevity.

How does protein intake impact overall health and longevity?

Protein plays a key role in supporting immune function, repairing tissues, maintaining muscle mass, and promoting overall health, which are essential factors for longevity and long-term well-being.

Should I take a Protein Shake post workout?

We recommend a whey (or plant based if you don’t consume dairy) protein shake Post workout. 

After exercise, your muscles need amino acids to repair and rebuild. 

Whey protein with water offers speed to broken down muscle tissues and is rich in essential amino acids, particularly leucine, which stimulates muscle protein synthesis, leading to faster recovery and muscle growth.

Most people do not want to nor are ready to consume a meal within 30 minutes after training so consuming a whey shake post-workout provides a convenient and efficient way to deliver essential nutrients to your muscles when they need it most.

Can I eat protein bars?

Do not eat protein bars. Most are high in calories and sugar. The calories to protein ratio is usually very bad.

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