Good vs. Bad High Protein Diets
If you’ve spent any time looking into how nutrition impacts body recomposition or building muscle then I’m sure you already know that protein is in fact, important. Rather than regurgitate that same shit you already know let’s talk about where you have been misled, under informed, and why you are still not reaching your goals.
Most articles, blogs or videos discussing protein will touch on how protein functions within your body, muscle protein synthesis and that if you want to build muscle you should eat .8-1.5 grams of protein per pound of body weight. While this is true, they stop the conversation too soon. Below we will discuss what makes certain protein sources better than others, the negative effects of eating too much of the wrong protein, and how to eat a protein rich diet without breaking the bank (because this shit can get expensive).
The Mass Adoption of “High Protein” Foods
When most people are told to eat more protein, they tend to walk into the grocery store and fill their cart with any product that has ‘Protein’ on the label – protein bars, powders, pastas, pancake mixes, etc. Most will taste good, be high in protein, low in calories and this will seem like a no brainer; the issue here is that these products are all ultra processed. I’m about to go a little 2014-Whole30-instagram-girliepop on you but bear with me. The Gut Microbiome is rarely thought about while in the pursuit of muscle growth or fat loss, but it can have some major impacts. If you’ve gotten into working out, increased your protein intake and found yourself with digestive issues, not feeling energized after a meal, or inflammation (bloating) is making you feel a bit… fluffy, gut microbiome diversity could be your problem.
We have a full article on the Gut Microbiome but here is a VERY brief summary of your microbiome’s impact on performance.
Think of the gut microbiome like a coach of a football team. The coach analyzes the field (what is in your gut) and sends signals to the team (your entire body) only instead of those signals being a play to run, they support energy production, cool inflammation, set your metabolism, and support immunity. Much like a coach who has never watched a game of football would make bad play calls, a microbiome that lacks diversity won’t be sending good signals to your body.
A lack of microbiome diversity can be a significant damper on how you feel, look, and perform. One major cause of low microbiome diversity is high processed food consumption. This is where we circle back to increasing your protein intake with ultra processed foods. When you increase processed food consumption, you decrease your gut’s ability to keep you energized and limit inflammation after intense exercise.
Now, I am not saying protein powders, bars or other products should be avoided, or that they won’t build muscle as efficiently as other sources. Protein is protein and it will all help you build muscle; however, many will find that the more they can get from non-processed foods, the better they will look & feel while doing it.
Eating “Good Protein” without breaking the bank
The best form of any macro nutrient is a natural form. As a 6’4” 205lb man I shoot for 195-210 grams of protein per day with only 20 grams coming from processed food sources. The heavy majority of my protein comes from meats, about 1.75-2lbs a day. While that may sound like an eye-opening amount of meat that’ll force you to choose between a massive grocery bill or a painful diet of chicken & rice, there are several ways to keep your grocery bill low and your meals fresh.
Cheap protein like chicken, turkey, egg whites, and Greek yogurt can get very boring very fast but with a little creativity, you’ll never get bored of them.
Side Note: If you are not on the Tri-Tip movement, get on it - Steak with great macros, typically $5.99-7.99/lb. and very easy to make - Sear in a screaming hot pan for 3 minutes, flip, throw in an oven at 400 degrees for 7-9 minutes per pound and you’re good to go.
We have hundreds of high protein recipes (animal based and vegan) along with full meal plans fit for any calorie & macro goals coming very soon on Miloza. As someone who spent years not eating adequate protein and later introduced large amounts of processed protein to my diet, only to feel even worse, I know how difficult nailing your nutrition can be. But let me tell you, once you nail it, you will feel f**king phenomenal. Even on a cut eating 500 calories below my maintenance, I am energized throughout the day, enjoy my meals, and feel stronger than ever.
If you are looking to eat a high protein diet, keep processed food consumption low, and not break the bank, subscribe to our newsletter below and you’ll be the first to know when we launch.