I'll spare you the long science breakdown of protein & how it helps with getting lean. Instead, I'll provide you with enough information to gain an understanding and a few action steps you can take & implement right away.

What is protein?

Protein is one of the 3 main macronutrients we eat. It is made up of amino acids, which are the building blocks of most stuff in our bodies.

Reasons why eating more protein helps you get leaner

• Increases satiety - which essentially means it helps you feel fuller longer & therefore, curbs your appetite.
• It is the building block of muscles. When paired with resistance training, an adequate protein intake helps you build lean muscle mass.
• It is important in repairing tissues such as your muscles, and helps promote recovery.

How much protein do I need?

Generally, you should aim to eat 0.64-0.9g per pound body weight per day. However, consuming higher levels of about >1g per pound may help with satisfying hunger and maintaining a healthy body composition.

Tips on increasing protein intake

• Include a protein source with each meal
• Double up on protein for each meal
• Add in protein supplements if necessary

Please keep this in mind:

• You should prioritize eating real whole, minimally processed sources of protein.
• Supplementation is ideal if you're busy or have a hard time making good protein choices on the go.
• Prioritize foods & flavors you actually enjoy & know how to cook & prep.

Here is a list of healthy protein sources

Download & use this list the next time you are grocery shopping, or out eating with friends & family.