IMPORTANT: we are talking about grams of protein, not grams of food. 100g of meat/fish usually provides approximately 20–25g of protein, or 30 grams of Whey protein has 24 grams of protein. (approximate). More information about the calculator.
Protein is not just “for building muscle.” It's structure, repair, satiety, and above all, a way to ensure your body has the materials to function properly (and that your brain isn't in “seek food” mode all day). Below are some protein-rich foods you can incorporate into your diet: chicken, Greek yogurt, whey protein, eggs.
PROTEIN DEFICIT
Protein deficit is more common than it seems, especially if:
- you eat “light” to lose weight,
- poor breakfasts (coffee + cookie, or just fruit),
- you have many meals based on bread/pasta/rice without a good protein source,
- or you are an active person but haven't adapted your diet to it.
The result is a combination of:
- more hunger and snacking (protein is the most satiating macronutrient),
- muscle mass loss when you have a caloric deficit, which facilitates the “rebound,”
- worse recovery and a feeling of “low energy.”
Furthermore, protein is not stored as an easy reserve: the body needs to receive it consistently and use it to build and repair tissues.
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Why should it be resolved?
Because protein is a central piece of your present… and future health.
Beyond aesthetics, muscle mass is “health”: it is related to strength, autonomy, metabolism, and resilience when there is stress (illness, injuries, periods of intense work, etc.). And here's an important idea: losing weight “at any cost” can be expensive if the price is losing muscle.
It is also key for a very practical reason: satiety. When the diet is low in protein, the body tends to push you to eat more (what some articles describe as a kind of “protein leverage” or appetite regulation to reach a protein threshold).
And finally, because nutrition is a pillar that impacts how you feel every day. On Dr. Toña Lizarraga's website, the work on vital energy places nutrition alongside movement and rest as basic tools to regain coherence and performance in daily life.
How to solve it easily?
The starting point: how much protein do you need?
There is an official “minimum” recommendation often cited between 0.8 and 1 g/kg/day, conceived as a threshold to avoid deficiencies in the general sedentary population.
But if you want a more functional guideline (maintain muscle, performance, satiety), higher ranges are proposed, usually around 1.5–2 g/kg/day (adjusting to target weight if there is significant overweight).
Distribution: should it be distributed “perfectly”?
There's no need to live with a calculator. There's debate about the “optimal” distribution, but the useful message is: ensure your daily total and try to have a real protein source at each main meal. The body is more flexible than sometimes portrayed (you don't “lose” protein by not eating every 3 hours).
Recommendation :
- 2–4 meals a day with a good protein source.
- If you find it difficult to reach this, pay special attention to breakfast, because increasing protein first thing in the morning can help with satiety and intake regulation. A good way is to have a protein shake.
- Quality and “complete package”: protein + fiber
A common mistake is to seek protein only in “isolated” formats and forget about real food. And there's a combination that works very well for hunger:
- protein + fiber (vegetables, legumes, fruit) = better satiety and adherence.
In case you can't always organize yourself, a good way is to include whey protein in your diet, which is an easy-to-take superfood, with a high percentage of protein and essential amino acids.
Ask yourself the following:
- Do your main meals include a clear protein source (eggs, Greek yogurt/quark, legumes, fish, meat, tofu/tempeh)?
- Are you hungry 1–2 hours after eating “correctly”?
- Are you in a caloric deficit or training, and still feel weaker?
If you answered “yes” to 2 or 3, it is very likely that increasing protein (without changing everything else) will give you a qualitative leap.
Why act now
Because the cost of not doing so is silent: less muscle, less satiety, and more difficulty in maintaining habits. And the longer you stay in this loop, the easier it is to end up alternating restriction and rebound.
The good news: improving it doesn't require a perfect diet, but a decision: “at each main meal, first ensure protein.”
Additionally, if you're interested in performing better and feeling more energized, it makes sense to think of it as Lizarraga proposes: nutrition (including protein), movement, and rest working together to regain vital energy and coherence.
Today, choose one of these three actions:
- Adjust your breakfast to have 25–40 g of protein (depending on tolerance and needs).
- Review your daily goal (1.5–2 g/kg as a guide) and plan 2–3 protein sources you enjoy for this week.
- If you are losing weight, prioritize protein to minimize muscle loss and facilitate maintenance.
Sources:
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All about protein: functions, myths, recommended intake… (Part I)
https://www.fitnessrevolucionario.com/2014/04/12/todo-sobre-la-proteina-funciones-mitos-ingesta-recomendada-riesgos-reales-y-como-evitarlos-parte-i/ Fitness Revolucionario -
How many protein intakes should you have per day?
https://www.fitnessrevolucionario.com/2020/06/13/distribucion-proteina/ Fitness Revolucionario -
Protein leverage: how to regulate your appetite
https://www.fitnessrevolucionario.com/2020/12/29/apalancamiento-de-proteina/ Fitness Revolucionario -
All about protein: avoiding its risks (Part II)
https://www.fitnessrevolucionario.com/2014/04/26/todo-sobre-la-proteina-evitando-sus-riesgos-parte-ii/comment-page-4/
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Nutrition and vital energy
– Integrated approach to nutrition as the basis of daily energy. -
Mindful Eating and Body-Mind Coherence
– Relationship between nutrition, habits, and overall well-being. -
Movement, Rest, and Nutrition as Pillars of Health
– Holistic vision applied to daily life.
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