Protein Power: How to Optimize Your Gains and Keep Your Body Strong – A Fun Guide from the Team at SleeveMD

Whether you’re someone who eats to live or lives to eat, one thing’s for sure: protein is a big deal when it comes to keeping your body in top shape! As we age, maintaining lean mass and staying strong becomes a priority, and that’s where protein comes in. It helps with everything from repairing tissue to keeping our cells functioning smoothly. In short, protein is like the glue that holds our body together, and we need to make sure we’re getting enough of it!

At SleeveMD, we’re here to break down the magic of protein—how much you need, when to eat it, and why it’s essential for building muscle and staying healthy, especially as you age.

What Is Protein and Why Does It Matter?

First things first: protein is made up of amino acids, which are like the building blocks for your body. Some of these amino acids are “essential,” meaning your body can’t make them, and you need to get them through food. The body needs protein for everything from building new muscle tissue to repairing cells and supporting basic functions.

Now, you might be wondering: how much protein do I actually need? The recommended daily intake is 0.8 grams of protein per kilogram of body weight—but let’s be real, that’s just the bare minimum. If you’re aiming to grow muscle, maintain lean mass, or prevent muscle loss (hello, sarcopenia!), you need more than that.

For most people aiming to build muscle or stay active, protein intake should be closer to 1.0-2.2 grams per kilogram of body weight, depending on your activity level and goals. So, if you're a 150-pound person, you're looking at consuming somewhere between 68-150 grams of protein per day.

At SleeveMD, we aim for the upper end of this range—about 1 gram of protein per pound of body weight (around 2.2 grams per kilogram). But here’s the key: it’s not just about how much protein you eat, it’s also about how you space it out throughout the day and the quality of the protein you're consuming.

Protein: Spread It Out for Maximum Results

So, how do you get all that protein in? You don’t want to eat it all in one sitting. Imagine trying to eat 30 eggs in a single meal (yikes, right?). Not only would that be tough to do, but it’s also less efficient for your body to absorb all that protein at once. The sweet spot for optimal muscle-building is to spread your protein intake over 3-5 meals throughout the day, with 30-60 grams per meal.

Here’s what a day of eating might look like for someone aiming for 175 grams of protein:

• Breakfast: A 3-egg omelet with some cheddar cheese and a container of Greek yogurt—around 40 grams of protein.

• Lunch: A 6 oz piece of grilled salmon (34 grams of protein), some quinoa (8 grams), and veggies.

• Dinner: A lean piece of chicken breast (38 grams), plus some veggies and whole grains.

• Post-workout: A protein shake (20-30 grams) to help repair those muscles.

The idea here is to get enough protein at each meal to trigger something called muscle protein synthesis (MPS). MPS is your body’s way of building and repairing muscle, and it’s kicked off when you eat enough protein in each meal. Ideally, you want to eat 25-30 grams of protein per meal to maximize MPS and keep your muscles growing strong!

Protein Quality: It’s Not Just About the Amount

The next big thing to consider is protein quality. Not all proteins are created equal! Animal-based proteins like eggs, chicken, and whey are considered high-quality because they contain all the essential amino acids your body needs, and they’re easier for your body to absorb.

On the other hand, plant-based proteins, like beans and quinoa, might be lower in certain amino acids, which means you need to eat more of them to hit your protein goals. To make sure you're getting a complete amino acid profile, try combining different plant-based proteins (like beans and rice) to cover all your bases.

Fun fact: Animal proteins tend to be absorbed at a higher rate (like 99% of the protein in egg whites is absorbed), while some plant proteins are a little less efficient (think chickpeas, which absorb only about 75% of their protein). If you're going plant-based, just remember to eat a variety of protein sources to get everything you need.

Timing Is Key: Don’t Let Your Gains Go to Waste

Now, let’s talk about timing. You’ve probably heard of the so-called “anabolic window” after a workout. The idea is that eating protein right after exercising will maximize your muscle gains. While it’s true that protein intake shortly after a workout helps, it’s not the only time you should be thinking about protein. The window is pretty wide—you don’t have to eat within 30 minutes; 4-6 hours between meals is just fine for most people.

For those who love to train in a fasted state (say, in the morning before breakfast), make sure to eat a protein-rich meal with some carbs afterward. This will help prevent muscle breakdown and kickstart muscle repair.

Protein for Everyone, Not Just Bodybuilders

Protein isn’t just for gym buffs or bodybuilders. As we age, our bodies become less efficient at building muscle (this is called anabolic resistance), so it’s even more important to prioritize protein. Eating enough protein can help combat muscle loss and keep you strong and active, no matter your age. Regular resistance training, along with adequate protein intake, is key to maintaining muscle mass as you get older.

Wrapping It Up: Protein, It’s a Game Changer

In short, optimizing your protein intake isn’t just about getting enough—it's about spreading it out, choosing the right sources, and timing it to keep your body building muscle all day long. Whether you’re a fitness fanatic or just want to stay healthy and strong, protein is the ultimate tool for making it happen.

So, if you want to stay strong, healthy, and energized, start thinking about your protein game. Whether you're aiming to build muscle, recover from a workout, or just maintain a healthy weight, protein is your best friend.

Need more tips on how to optimize your nutrition and build lean mass? SleeveMD is here to help—contact us today and let's get you on the path to success!