2 min read.
There's a secret hack to getting a lean physique.
It's called SATIETY.
The word satiety refers to how full you feel after eating.
Satiety is important because it's correlated to how much you eat and how much you eat is correlated to how lean you are among other factors.
The food we eat is made up of 3 macronutrients.
Each one of these macronutrients effects the body differently.
Carbs are a quick source of energy but aren't very satiating meaning they don't make you feel very full.
Fats are a good energy source too and are more satiating then carbs but they are energy dense, meaning they carry more calories per gram than protein and carbs.
Protein is the most satiating macronutrient of the three. When you eat protein you feel more full than when you eat any other food source.
Lots of people like to talk about how a calorie is a calorie but that type of thinking ignores the way the body reacts to different macronutrients.
2000 calories worth of carbs vs 2000 calories worth of protein will affect you very differently.
2000 calories from protein will leave you feeling absolutely stuffed, in fact, you will likely struggle to eat that much.
In contrast eating 2000 calories worth of carbs will probably leave you feeling only somewhat full and you might even feel like you need to eat more.
For that reason, a high protein diet can help control the total amount of calories you eat.
That's not the only reason a high protein diet will help you create and maintain a lean muscular body.
Proteins are commonly referred to as the building blocks of muscle.
When you eat protein, your body utilizes something called amino acids to build and repair muscle tissue.
That means that out of the three macronutrients, protein is not only going to help you feel more full and help you eat less, it will also help you build lean muscle.
It's a double edged sword to help you burn fat and build muscle.
What To Do
Without changing your diet, start tracking the macronutrients you eat each day to see how much protein you're getting.
Then, use the table below to see if you need to up that intake a bit.
If you're goal is to lean up and get stronger, even if you don't consider yourself to be an athlete, up your protein intake to that of an athlete.
That means if you weigh 200 lbs you'll want to eat between 0.69 - 1.25 grams of protein per pound of body weight each day which would equate to roughly 200 grams of protein.
|Activity Level||Grams/Pound of Body Weight|
|Sedentary||Minimum .36 g/lb|
.45 - .68 g/lb
.69 - 1.25 g/lb
A Useful Tool
We know how important protein is and we also know that very few people actually get enough each day.
To help people fill that need, we created a CRAZY new way to get essential protein and hydrate at the same time!
It's called ProLoco and it's a hybrid protein + hydration drink that helps to kill cravings, build lean muscle, and hydrate and replenish all at the same time!
The best part is, it's light and refreshing like a sports drink!
To learn more, click HERE!