A Short Guide To Protein

Protein is without a doubt one of the most discussed topics about diet I get on a daily basis.

There have been many debates and myths surrounding this nutrient, so in this article, my goal will be to tell you more about everything you NEED to know regarding protein.

Is Protein The Most Important Nutrient?

The word “Protein” comes from the Greek word “Protos” meaning “first/primary” and that in and of itself should speak about the importance of protein.

Even more so, if you look into biology, most of the body is made out of protein, including muscle tissue, enzymes, hormones and others.

Now, when it comes to ESSENTIAL nutrients, there are two of them - Protein & Fats.

Protein and fats provide essential amino & fatty acids, respectively, which the body needs but cannot produce on its own.

This is why deficiency in those nutrients can lead to unwanted side effects, such as low libido, poor recovery, worsened hormonal function, brain fog and others.

How Much Protein Do I Need?

The widely recommended protein intake has circled around 1 gram of protein, per pound of bodyweight, per day.

In other words, if you weigh 180 lbs, you’d want to get roughly 180 grams of protein per day.

However, this appears to be more relevant for actively training individuals that hold more lean body mass.

In other words, if you don’t really hit the gym very often, a better recommendation would be about 0.6-0.8g of protein per lb of bodyweight, to sustain health and optimal functioning.

On the other hand, if you are very active and use your muscles frequently and with intensity, you’d benefit from being closer to 1g of protein per lb of bodyweight.

What Are The Best Sources Of Protein?

If there is one thing to know, that is the fact that not all proteins are made the same.

Proteins are made up of amino acids - There are a total of 20 amino acids and 9 of them are essential.

On top of that, each food provides protein that is digested, absorbed and retained differently.

Based on the amino acid profile, as well as other properties like the ones just mentioned, each food can be rated in terms of bioavailability.

The bioavailability is a fraction of a nutrient in certain foods, that is absorbed and used.

The things that change the biological value of foods are their chemical form, interactions with other compounds, as well as individual physiological responses to food.

Here’s the punchline…

Animal products appear to be of the greatest biological value for the human body.

These are the foods that provide all essential amino acids, along with healthy fats and a multitude of vitamins.

Nevertheless, mass-production of animal products implies unnatural growth, where the animals don’t have enough room to run freely and are fed with processed, low-quality animal foods.

For this reason, I have put up a list of the BEST animal sources of protein:

Grass-fed beef
Wild-caught salmon
Free-range chicken
Pork
Cheese & other dairy
Eggs

Most of these foods are saturated with quality protein, meaning that you will need just a couple of portions to meet your daily needs.

What If I’m Plant-Based?

As mentioned, animal foods are (for the most part) the only products that contain the full set of essential amino acids, along with the greatest bioavailability.

Plant foods will lack one or more essential amino acids and take up a lot of space in the stomach, for little caloric value. That last part is great for weight loss dieting. Not great for trying to meet your daily protein targets.

BUT…that doesn’t mean it can’t be done. If you’ve decided to not eat meat, you’ll want to combine different plant products in order to compensate for their individual lacking nutrients.

Here are some of the best plant-based protein sources:

Lentils
Beans
Other legumes
Cashews
Almonds
Edamame
Tahini
Peanut butter
Peas
Macadamias

In combining those, you will be more inclined towards providing sufficient amounts of each amino acid for your body on a daily basis.

Protein Timing
Now here’s something that is worth only a very brief mention - If you want to further optimize your protein intake and how it’s being used, try timing it to your workouts.

Have a solid protein feeding 2 hours before your workout, and then within 2 hours AFTER the workout.

This will give you a slight boost in terms of the constructive, anabolic processes that happen after the workout.

Conclusion

Protein is a powerful nutrient that keeps us healthy, alive, well and recovered, which is why, you just can’t ignore it.

Place quality, protein-rich products at the core of your daily nutrition and you will see the difference for yourself.

Focus on quality-fed meats, along with some dairy and eggs. And if you are a plant-based eater, stick to grains, legumes, nuts and seeds.

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Machines vs. Free Weights: A Comprehensive Look at Strength Training

February 10, 2025

The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !