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nutrition and diet

How Much Protein Do You Really Need to Eat

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Protein is absolutely vital to thousands of functions of the human body. Proteins are involved in hormonal messaging, structural components, enzymatic reactions and more. Our skin, muscles, hair and nails are built from protein. In short, the human body needs protein. 

On a much more macro level, you’ve most certainly heard that you need to take in more protein if you lift, exercise or are trying to build muscle mass.

So how much protein do you need to eat? The answer is that there is not just one right answer, and finding the answer is unnecessarily complicated. 

ounces of protein

What Do the Governmental Organizations Say About Protein?

If you google “how much protein do I need?” you’ll find a bunch of little non answers. You’ll find an estimation of how many ounces a day you should eat, but of what? Cottage cheese? Beef? Different protein sources have different amounts of protein per ounce. 

how much protein is recommended

You’ll find an answer that says 10-35% of your total calories should come from protein. But how many calories should you eat? How many calories should you base that off of? Also, that’s a huge variance. 10-35%? 10%? Eh, why not 3.5 times that? Sure! This source from health.gov can be found here.

Another recommendation from the FDA says adults should get 50 grams a day. Fifty grams a day. Sounds hiiiighly personalized, haha. I am 140 pounds and I lift 3 days a week. Does this also apply to my friend who is a 110 pound runner? Or a 250 pound strongman? Sounds fishy to me. 

This was accessed here. This article states this info is current as of 2/25/2021.

Here the Recommended Dietary Allows (RDA) is considered 0.80 g of protein per kg bodyweight per day. This is a more concrete number than 50 for everyone, or 10% – 35%. But – its still low.

The Current Dietary Guidelines on Protein Consumption

The most current dietary guidelines, published in a U.S. Department of Agriculture and U.S. Department of Health and Human Services report acknowledges that older adults take in less protein than they need and are at a greater risk of muscle loss. According to this report, 50% of women and 30% of men over 71 already eat less than the already low recommendations.

protein intake

When analyzing “what we eat in America”, the report says that most men ages 19-30 eat just under 8 ounces of protein foods a day, and similar aged women, just over 5 ounces. They graded the overall eating style on a Healthy Eating Index Score (scale of 0-100) and graded Americans a 56.  

protein intake

Fifty six on a scale of 0-100 is pretty terrible when we are talking about our health. 

Why then are we not encouraging increased protein intake? Why is this considered a max level?

The above information was accessed 5/9 from dietaryguidelines.gov.

A Better Protein Recommendation

The above numbers are dangerously low, and are considered by many to be inadequate to build or maintain muscle mass in amounts that will reduce age related sarcopenia and losses of strength. 

According to these researchers published in the peer reviewed Journal Applied Physiology, Nutrition and Metabolism, a better number for maintaining muscle mass and function is 1.2 – 1.6 g of high quality protein per kg body weight, per day. 

These authors find no evidence of negative effects on bone health or kidney health from higher protein diets. Instead, they find the upside of eating enough protein is optimal health, increased satiety, and even loss of fat mass, which in itself is associated with many healthy outcomes. Accessed 5/9/2023 here.

Similarly, Dr. Gabrielle Lyon, a functional medicine physician, recommends adequate protein intake for health, wellness, and graceful aging. She also cites 1.2 – 1.6 g/kg as an adequate goal, and in this post, she recommends aiming for 30 grams of protein per meal. 

How much Protein Works For You?

How much protein works for you? Some people recommend even higher for active athletes and lifters. In the end, I recommend Dr. Lyon’s method, which is a simple starting point. Aim for a solid base of 30 g protein per meal, and adjust as you see fit. 

Commit to this method for a few weeks and see how you feel. You might not see results in a day or two. Pay attention to:

  • How your exercise feels
  • How your recovery feels
  • Soreness levels
  • Sleep differences
  • Changes in appetite
  • Changes in energy levels and motivation

Make adjustments as you need. 

In Conclusion – Scientific Standard for Protein Intake

Protein intake is hotly contested and often dogmatically argued over. As we have seen the past few years, sometimes science changes fast. Sometimes science doesn’t change, maybe when it should. The truth is, “science” is often filtered. True science tells the truth.

Experiment to find what works for you, what makes you feel good, and what fuels your performance. 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Tips for Meal Prep for One Person

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I love cooking and hosting, so sometimes I’m cooking for a table full of people. Other times, it’s just me. Even then, I actually plan to cook a bit more than I need now, because I’ll always have enough for someone else to drop in, or I’ll have leftovers. Even so, sometimes you just need to meal prep for one: you.

I previously published a giant how-to on meal prepping for an entire week. It makes a crazy amount of food, most of which you can freeze if you don’t use. It’s a great option that shows how to realistically cook a lot of food with just a couple hours.

Read it here: How To Meal Prep for a Week

But what about the times you overcook, or make too much? You’ll figure out systems that work for you, but maybe some of these tips can save you time when cooking food in advance and saving it for later.

Do you train alone too? There are some great benefits to training alone. Read here!

Meal prep for one.

More Tips for Easier Meal Prepping

Meal prepping absolutely makes the week go easier if eating healthy according to a plan is important to you. Here are some quick ideas for cooking enough and not wasting food:

  • Batch your time and cook a few meals. Plan on having chicken breasts and veggies in the oven, and rice and ground beef on the stove. This way your prep and cleanup time is batched, too. 
  • Invest in good food storage for leftovers. I love Pyrex. It’s glass, so you don’t have to worry about any weird staining or warping. It freezes and cleans easy, too.
  • You can freeze meals you won’t eat for a few days, and refrigerate the rest.
  • Keep a can of tuna or chicken, and frozen vegetables as a backup. If you run out of food or forget to plan, you can always pop open a can, saute the vegetables, and there you have a meal. If you don’t have guests, you don’t have to impress anybody but yourself.
crab boil

Read next: My Favorite Recipes

Related: Grilled Venison Fajitas Recipe

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

The Smoothie Recipe from The Iron Guru, Vince Gironda

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Vince Gironda’s egg shake is a classic. Now, modern smoothies and shakes are everywhere: green smoothies post yoga, protein smoothies post gym smash, and yogurt smoothies available in the grocery aisle for those on the go. They really are fantastic, as they are quick, versatile, and potentially healthy and delicious. This is one of my favorite recipes, adapted from Vince Gironda, the Iron Guru himself.

Austin personal trainer Kathryn Alexander
Austin personal trainer Kathryn Alexander shares her favorite shake recipe, from Vince Gironda’s famous egg shake

My Favorite Shake Recipe

You know I’m an old school iron girl at heart, so it makes sense that this recipes is based off Vince Gironda’s favorite shake recipe.

Vince Gironda, a preeminent bodybuilder and personal trainer in the 1940’s – 1990’s, developed what he called the Hormone Precursor Diet. It was heavy on protein and fat, with much of that coming from eggs. His original shake called for:

  • 12 ounces cream (half & half) 
  • 12 raw eggs
  • 1/3 cup protein powder
  • 1 banana

Related: check out this ultimate gift guide for powerlifters

My Take on Vince Gironda’s Shake

I am not a registered dietician, but I will explain how I adjusted this recipe for me. First, I use pasteurized HEB brand Liquid Egg. It’s quick and easy, and eliminates the chance of salmonella. Second, I adjust the recipe down a bit and omit protein powder. My recipe is:

  • 4-6 ounces half & half 
  • 6 ounces Liquid Egg (the whole egg version)
  • 1 frozen banana (if not frozen, add ice cubes)

The above recipe ends up being around 464 calories total, with a breakdown of 30 g fat, 27 g protein, and 25 g carbs. This is based on data from the U. S. Department of Agriculture’s Food Database. If you use the Liquid Egg that is just egg whites, it will be significantly less fat, since it omits the yolk. 

Update: I’ve had lots of questions about the Liquid Egg. It doesn’t make the smoothie taste like egg, but it does give a great whipped texture. Smoothies have a way of disguising flavors, which is why you have heard of people sneaking in greens in smoothies and shakes.

Check out the whole process in the video below.

Modifications

Along the way, I have changed it a bit. Sometimes I add central Texas honey, because, you know, cedar fever in Austin. (Can someone tell me if having local honey really helps prevent allergies?)

Other times I add strawberries and blueberries for sweetness. The possibilities are limitless! You can substitute skim milk for cream to cut down fat and calories. You can add peanut butter if you’re trying to gain weight, or PB2 if you like the flavor of peanut butter but not the calories.

Obviously, you can add protein powder to up the protein content. You can add raw spinach, which hardly adds any flavor, or beans, if you are a vegetarian to increase protein. Both of these add nutritive value but little flavor, which in this case, is a good thing.

There is truly not a right or wrong. Consider your goals (gain weight, lose weight) and needs (increase protein, increased nutrients) and adjust ingredients accordingly.

Why Am I Recommending a Bodybuilder Shake To You?

  • It’s easy 
  • It’s fast (2 minutes, I kid you not!)
  • It can be pretty delicious, or at least, innocuous.

The Liquid Egg cuts down at least 9 minutes cooking time (based on the scrambled eggs I ate every day for breakfast for about 3 years), and really gives a great texture to the smoothie.

Your Turn to try the Vince Gironda Egg Shake

Experiment with a smoothie if you have trouble fitting meals or quick breakfasts in your day. Whether your goal is to gain muscle (tone up), lose fat, or increase conditioning, eating enough protein and vegetables is key! Try the Vince Gironda egg shake to add those crucial nutrients in.

As always, please email me if you have questions! I would love to hear about your favorite smoothies and how you incorporate them into your day.

References:

http://blog.joshstrength.com/2017/07/4-epic-weight-loss-and-muscle-building-techniques-from-old-school-bodybuilding-legends/

https://www.westonaprice.org/health-topics/splendid-specimens-the-history-of-nutrition-in-bodybuilding/

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

How to Count Macros

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There are many ways to improve your diet, but counting macronutrients (or macros) is a very effective method. The ratio of macronutrients (protein, fat, and carbs) we consume plays a huge role in how we feel, how much energy we have, and whether we gain or lose muscle or fat. 

How to Count Macros

The easiest way to count macros is to use a software or app like FitDay or MyFitnessPal. I prefer MyFitnessPal. It is free to use and has a huge database of foods that you can scan for easy logging. You’ll create a username and password, and when you are logged in, you’ll see a tab at the bottom called “Diary.” This is where you enter food.


My food scale. Cheap, effective, and well used.

My food scale. Cheap, effective, and well used.

To ensure that you are logging amounts correctly, I highly recommend using a food scale. They are fairly cheap (under $20) and and help your numbers be precise. It is tough to estimate food amounts precisely, and a program based on precision works better than guesstimates. 

Note that you won’t have to measure food forever. This is a learning process. Think of it as a period of time where you are gaining knowledge, not a strict set of guidelines. It will serve you very well in the future, especially when you feel great and see changes happening!


Sample screenshot of your daily macro summary.

Sample screenshot of your daily macro summary.

Word of warning: if you enter activity on MyFitnessPal, it will automatically adjust all your macros proportionally to offset the expenditure, without notice. Suddenly you will see that you can now have an extra 800 calories, for example. (!!!) I prefer not to add exercise in MyFitnessPal for this reason.

What Should Your Macros Be?

This is not rocket science, but is beyond the scope of this article. For my clients, I suggest macro goals based on specific measures from their fitness assessment. I use the Harris-Benedict and Mifflin-St. Jeor metabolic equations to establish a starting point that’s better than a shot in the dark. These take into account your age, weight, and gender, and then I add an activity factor to match your intake with your exercise level. 

The Process

This whole process is like a scientific method. We know what you are eating (thus the macros numbers), then we see what changed in your body. The more you track, such as when your numbers were good, when they weren’t, how your workouts are going, etc., the better you can fine tune to get stronger and leaner. 

Please remember this is a new process for most people, and there is a learning curve for everyone. Email or comment with general questions, or if you’d like training/guidance on numbers specific for you. 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Holiday Diet and Nutrition Tips

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It’s that time of year y’all: party time!! Between now and New Year will be dinners, holiday parties, family get togethers (and birthdays for those unlucky people who get combo gifts every year).

This party season is especially tough for people who are on a diet or people who find success by regularly planning their meals.

So how do you get through the holidays without completely going off the rails on your diet? I have a simple formula I follow. Let me share.

caloric balance = {[(kcal intake/24 hr time period)]# of days*3} – (kcal expended)*limx→f(x)

Kidding! Kidding!

There are three basic types of diet challenges during the holidays

  1. the snacks people constantly bring to the office
  2. the holiday party you go to the takes a couple hours
  3. the big family parties that you host, or otherwise attend, that go on for days.

All of these present unique challenges but have simple solutions. Let’s break them down.

Holiday diet and nutrition tips and Thanksgiving pumpkins

Situation 1: The treats that people bring to the office during holidays.

Some people enjoy sharing goodies with coworkers, and others are just trying to get it out of their house so they themselves don’t overindulge. Either way this will go on for six weeks. Brace yourselves.

But don’t give in. A random plate of cookies is not a reason to splurge. It is not a special or unique time. You know this is going to go on for six weeks. The best way to avoid this trap? Just don’t do it. Under any circumstance. Bring your lunch, plan your meals and don’t give an inch.

Situation #2: The holiday parties.

These are some of the most fun holiday functions, and you can’t avoid these even if you want to. Friends parties, work parties, spouse’s work parties, they’re all over December’s calendar. Quick and easy, and fun to get done up for, but not worth blowing your diet on.

Here’s how you enjoy yourself and don’t blow it: eat a healthy meal beforehand. (Same rule applies as grocery shopping. Don’t arrive hungry!) Make sure you have protein, fats, fibrous vegetables, and lots of water. Then, at the party, pick your two favorite indulgences and try those. If they’re not that good, you don’t have to finish them. Just don’t look at these parties of blowouts. Remember, you’ll go home in a couple hours.

About drinks: alcohol isn’t evil. It’s not inherently good or bad. It just doesn’t bring you toward any fitness or health goals so be aware of that. If you really are nailing down every calorie you eat, you’ll want to choose a liquor with a non caloric mixer. For example, gin + tonic has fewer calories than wine or beer. No matter what though, don’t drink and drive. Ain’t nobody got time for a DWI.

Situation #3: The big family parties!

These are most challenging situations to diets and exercise routines, simply because extended family get togethers usually involve travel for a few days.

What’s the key to diet success? Planning! What’s the hardest thing to do when you’re in a different city staying at someone’s house eating meals you didn’t plan? Planning!

It’s also when you have all your favorite family specialties. I come from a family of great cooks and bakers. When we get together, it’s food for days. The one-of-a-kind pralines, cheese ball, gumbo, taco salad, and other indulgences that you really don’t get all year round. And you’re surrounded by it!

What do you do?

First, you be proactive and bring the healthy stuff. Bring the good source of protein. Bring that awesome baked chicken you’ve perfected. Bring those bacon brussels sprouts that you make taste wonderful and hearty.

Second, try to retain some semblance of eating meals, not grazing all day.

Finally, make a game plan. Mine is the same as before an evening party: get enough protein, fill up on vegetables, make sure I’m hydrated with water or tea, before I add indulgences. When you’re getting enough of the healthy stuff, you won’t binge.

After the turkey is put away and the last touchdown is scored, be the ringleader of taking a walk around the neighborhood later. Do the waddle if you have to. Just do something to keep your feet moving.

Last and certainly not least, be thankful that we are able to make all these decisions for ourselves. Having an abundance of healthy choices while surrounded by family and friends is truly a blessing.

Happy Thanksgiving, y’all!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

Four Simple but Effective Strategies to Improve Your Diet

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Diet change is always hard and has implications beyond just what you eat. It affects how you feed your family, and how you socialize. But remember: eating healthier makes you feel better, and that stays with you every minute of the day. It is worth it! Do your best and keep making good decisions to improve your diet!

Are you ready to make a healthy change but don’t know where to start? Here are four options.

1: Get Enough of What You Need. The “Good Enough” Diet.

The “Good Enough” diet is my favorite. It means you don’t focus on what you are cutting out; you focus on what you are eating. Your goal is to eat everything you need to make a healthy day. It means that your priority isn’t restricting things, it’s getting enough of the things you need. For this plan, you first identify how much protein, fat, carbs, water, and fiber you need. You make sure that you reach these targets every day. After that, you can eat and drink other things.

The beauty of this is that when you were getting enough healthy things, you don’t have as much room for splurges. You also won’t give in to hunger cravings and make bad decisions due to being ravenous (because you won’t be ravenous!). If you want to splurge, you can! You just won’t want or need to as often.

Another benefit of this approach is that you aren’t going to be deficient in vitamins or nutrients. You’ll be well hydrated, well functioning, and you won’t feel restricted. You’ll be taking in enough protein to build muscle (because you are working out, right?!).

This is the program I usually follow. I get enough of everything I need to nourish my body and grow from my workouts, and I don’t feel guilty if I throw Blue Bell in there.

This is good for it: holidays. A more relaxed time in life. Maintenance or strength phases, since it might be a caloric surplus.

2: Nail Down One Healthy Meal that becomes Easy and Habitual

With this approach, you pick one meal each day that you can commit to eating healthy. This will be the same meal every day. It gives you a foundation upon which to build healthy habits.

Breakfast is a great meal to make your healthy foundation. First, decide your goal for the meal. Let’s say it is 30 g of protein, 40 g of carbs, and 11 g of fat. Build a meal that satisfies those needs. This might be scrambled eggs, sautéed vegetables which you prepared the night before, a piece of toast and half an apple.

Make it simple, doable, and commit to having it every day. This meal serves as the basis for a healthy rest of the day. From there, try to make good choices at lunch and dinner, but if the wheels fall off later in the day, you know you got a healthy breakfast. Regardless of how you eat the rest of the day, when you get home, plan to make your healthy breakfast. That one staple meal is non-negotiable. Do not get lazy with this one.

Some people might want to make their staple meal dinner. If you prefer a light breakfast, and don’t have a problem eating a healthy lunch, dinner might be the better option.

If your office mates often go out to lunch, establishing lunch as your healthy staple meal might be the most beneficial option for you. In this case, you scope out the restaurants that you frequent, identify the healthiest meal on the menu, and pick that. That way you know you all your healthy options, and you choose them consistently.

This is good for: People who are busy. It takes a little bit of work on the front end, but from there is easy to maintain.

3: Don’t Eat The Things You Know You Shouldn’t: The Common Sense Diet.

Don’t eat the things you know you shouldn’t. This is called the common sense diet because it is common sense. You don’t have to be a nutritionist to know that some foods don’t bring you closer to your goals.

This is a very hands off eating plan for people who generally have self control. It means you just don’t eat the things you know you shouldn’t eat. If your goal is weight loss, you know you shouldn’t eat donuts. It won’t bring you closer to your goal. So, choose not to. This requires some willpower, but is the simplest plan. If you have 100 pounds to lose, this plan is pretty simple, does not require counting calories or grams, and can help you progress. Be honest with yourself and make good decisions.

This is good for: people who are looking for simplicity, and people who don’t want to count numbers, but can commit to make themselves better.

4: Focus on Fixing Your One Worst Habit

Focus on fixing your one worst habit. This can be a game changer for people who have a really bad habit. The best example is drinking full sugar sodas or sweet teas. I’m a southern girl and I love my sweet tea, but I can’t have multiple glasses every day. (I could, easily. It’s delicious! But I choose not to).

Perhaps your worst habit is that pint of ice cream every night, or a whole pizza every night for dinner.

This is actually an ok problem to have, because this adds up so quickly, and eliminating or reducing it will add up quickly in your favor. This isn’t for everyone. If you are already eating pretty balanced and don’t have any excessive vices, this might not bring you a lot of results.

This is good for: people who have a bad habit that adds up quickly and are willing to eliminate or reduce it.

Will These Diets Work For You?

All of these approaches stop short of counting every calorie and every gram. They won’t be thorough enough for people who are looking to compete in bodybuilding or physique. Also, if you have so much weight to lose that your health needs to be your first priority, you will benefit from being stricter than any of these approaches. However, these are great places to start.

Need Ideas For Your Staple Meals?

Here are some of my favorites:

Italian Seasoned Baked Chicken and Brussels Sprouts that actually taste good

Salmon, Broccoli and Rice

Scrambled Eggs, Grits, and Bacon

Try It!

Do any of these resonate with you? Have you tried any of these? Let me know if you implement any of these and how they work for you!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.