Your favorite geek is burning the early AM oil, pounding out some work before day 2 of the Coaching Mastermind with Coach Kav and the gang.

Now, let's talk turkey - or rather, protein for better body comp.

Keeping that protein intake up is crucial for body composition, especially when you're on the road...

...But every time you mention bumping up your protein game, you get bombarded with cautionary tales:

Opinions on protein intake are as varied as the colors in a psychedelic kaleidoscope.

Some folks "out there" wandering the gym machines at PF warn against hitting those high protein levels with reasons as wild as a platypus on a crazy acid trip.

Here is what you commonly hear:

Kidney strain? Yeah, sure, protein can put some pressure on those poor kidneys, especially if they're already on the fritz. Otherwise you are fine.

And speaking of bones, some nut balls argue that high protein might strip your bones of their precious calcium, leaving them as weak as a politician's promise.

Then there's dehydration. Apparently, protein metabolism is thirstier than a desert lizard on a bender. So, keep chugging that H2O, and you are fine.

But wait, there's more!

Focus too much on protein, and you might forget about the other good stuff your body needs - like carbs, fats, and all those fancy vitamins and minerals. Really?

And don't even get me started on the long-term risks. Some squares say high protein could be linked to everything from heart disease to cancer. Again, not true.

The amount of protein myths to knock down is never ending.

But guess what? It's not all doom and gloom as new research is here to blow your mind like a stick of dynamite in a barrel of fish.

Turns out, higher protein might not be the bogeyman after all. Shocker I know. hahah.

In fact, a recent study (1) suggests that getting around 0.7 grams of protein per pound of body weight could be just the ticket for maximizing gains without turning your insides into a warzone.

So, grab your calculators, or better yet, chuck 'em out the window!

Ain't nobody got time for math when you can just follow the 4 x 40 rule straight out of the Flex Diet Cert playbook.

Four meals, 40 grams of protein each - simple, effective, and guaranteed to work like a charm in 90% of cases.

And hey, if you're hungry for more knowledge on nutrition and recovery, mark your calendars for June. That's when the Flex Diet Cert will be back in town, ready to blow your mind and bulk up your gainZ with better body comp to boot.

Protein for the win once again!

With love and enough protein to trample a turkey,

Dr. Mike

PS- In the meantime if you want to learn some other great methods to improve body comp, check out the Flex Diet Foundations primer. It is not the full Cert but a great way to kick start your learning on the tactics for a fraction of the cost.

>> Flex Diet Foundations << go to

Reference

Bagheri R, Kargarfard M, Sadeghi R, Scott D, Camera DM. Effects of 16 weeks of two different high-protein diets with either resistance or concurrent training on body composition, muscular strength and performance, and markers of liver and kidney function in resistance-trained males. J Int Soc Sports Nutr. 2023 Dec;20(1):2236053. doi: 10.1080/15502783.2023.2236053. PMID: 37516903; PMCID: PMC10388821.

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_____________________

Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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