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. (indicative). More information about the calculator.
Protein is not just "for building muscle". It is structure, repair, satiety and, above all, a way to ensure that your body has the materials to function well (and that your brain doesn't go into "seek food" mode all day). Here 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 + biscuit, or just fruit),
- you have many meals based on bread/pasta/rice without a good protein source,
- or you are an active person but have not adapted it to your diet.
The result is a combination of:
- more hunger and snacking (protein is the most satiating macronutrient),
- muscle mass loss when in a caloric deficit, which facilitates "rebound",
- worse recovery and a feeling of "low energy".
In addition, protein is not stored as an easy reserve: the body must receive it consistently and use it to build and repair tissues.
Whey Protein Crema Catalana
Why should it be solved?
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's 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's an official "minimum" recommendation often cited between 0.8 and 1 g/kg/day, intended as a threshold to avoid deficiencies in the general sedentary population.
But if you want a more functional guideline (maintaining muscle, performance, satiety), higher ranges are proposed, usually around 1.5–2 g/kg/day (adjusting to target weight if significantly overweight).
Distribution: should it be "perfectly" distributed?
There's no need to live with a calculator. There's debate about "optimal" distribution, but the useful message is: ensure the daily total and try to have a real protein source in every 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 struggle to reach it, pay special attention to breakfast, as increasing protein early in the day can help with satiety and appetite regulation. A good way is to have a protein shake.
- Quality and "complete package": protein + fiber
A common mistake is to look for 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's very likely that increasing protein (without changing everything) will give you a quality boost.
Why act now
Because the cost of not doing so is silent: less muscle, less satiety, and more difficulty in sustaining 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 energetic, it makes sense to think of it as Lizarraga proposes: nutrition (including protein), movement, and rest working together to recover 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 that you like for this week.
- If you are losing weight, prioritize protein to minimize muscle loss and facilitate maintenance.
Sources:
-
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 make 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/
-
Nutrition and vital energy
– Integrated approach to food 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.
Health Notice (English)
The information contained on this website is provided for informational and educational purposes only and does not substitute professional medical advice, diagnosis, or treatment.
Products marketed by Quota Vita Nutrition S.L. are not intended to diagnose, treat, cure, or prevent any disease. Statements made on this website have not been evaluated by the European Medicines Agency (EMA) or any other health authority.
Before starting any nutritional supplement, dietary program, or lifestyle change, always consult a qualified healthcare professional, especially if you are pregnant, breastfeeding, taking medication, or have any medical condition.
Results may vary from person to person. Specific results are not guaranteed, as they depend on multiple factors such as diet, lifestyle, genetics, and overall health status.
Do not disregard or delay professional medical advice based on information read on this website.
If you experience any adverse effects, discontinue use of the product and consult a healthcare professional immediately.