One thing I wish I had known earlier in my health and fitness journey is how crucial protein is for stabilizing blood sugar and sustaining energy. I used to think it was just for building muscle, but I didn't realize how much it impacts hormonal balance, cravings, and mental clarity--especially when trying to reverse metabolic issues like insulin resistance. If I had prioritized high-quality protein at every meal earlier on, I would've avoided the energy crashes, constant snacking, and blood sugar rollercoasters that made it harder to stay focused and consistent. Protein slows down the absorption of carbohydrates, which helps keep glucose levels steady and prevents those highs and lows that drain energy and trigger poor food choices. It also keeps you fuller longer, reducing the temptation to overeat. Knowing this sooner would've helped me structure meals more effectively, improve recovery, and make smarter food decisions throughout the day--all of which are foundational for long-term health and performance.
Founder and CEO / Health & Fitness Entrepreneur at Hypervibe (Vibration Plates)
Answered 5 months ago
The one thing I wish I'd known earlier about protein is this: total daily intake matters far more than timing or supplements. I spent too much of my early fitness journey chasing the "perfect" post-workout shake, obsessing over timing within the so-called anabolic window. What I didn't realize is that the real magic lies in consistently hitting your daily protein needs--ideally spaced out across meals--not in any one shake or powder. Had I focused on getting 1.2 to 1.6 grams of protein per kilogram of body weight every single day, I would've built strength and retained muscle far more efficiently--especially during the hectic periods of international travel or raising four young kids. Back then, I'd get frustrated when progress stalled, not realizing that long gaps between protein intake (or under-eating overall) were short-circuiting my efforts. Once I dialed this in, everything shifted. My workouts became more productive, my recovery improved, and meal planning got easier. Instead of cramming a protein shake in after every session, I built meals with consistent protein anchors--like eggs for breakfast, chicken or tempeh at lunch, and fish or legumes at dinner. I now travel with go-to protein sources like roasted edamame, whey isolate, or high-protein snack bars--not to chase timing, but to meet that daily target with minimal stress. Getting protein right also helped me curb cravings and maintain energy levels on long flights and unpredictable schedules. It's not the flashiest advice, but it's the most impactful: nail your total protein intake daily, and everything else gets easier--strength, recovery, and even staying lean while living out of a suitcase.
As an Ayurvedic Clinician and Integrative Nutritionist - sciences that focus on unique constitutions and bio-individuality - I have learned how essential it is to consume proteins that suit individual digestive patterns. Not everyone can consume dense red meats - nor do they need to. Those with digestive issues (gas, bloating, indigestion, reflux, hyperactivity, etc.) should avoid more-difficult-to-digest proteins, such as beef and lamb, and focus instead on lighter and more-easily-digestible proteins such as fish, poultry and legumes. These proteins are also oftentimes more alkaline and will help to reduce the hyperacidity that often comes with a highly processed diet or a compromised gut microbiome. Legumes are especially alkaline, while remaining high in protein content and boasting excellent gut-healing properties, especially when paired with appropriate spices and healthy fats, such as ghee, which is one of the only consumable substances that contains butyric acid, an essential short-chain fatty acid that is anti-inflammatory and plays an essential role in the digestive system and in metabolism. In Ayurveda, it often matters less what you eat and more what you digest. You could be eating the "healthiest" diet in the world, but if you aren't digesting it well, it doesn't really matter because you aren't able to absorb all of the nutrients in your food! When I work with a client who can't figure out why they continue to gain - or not lose - weight despite "eating well", it usually comes down to a matter of digestion and all of the factors that may be impeding their digestion and a healthy elimination pattern. Animal proteins also need to be paired with less-dense foods (i.e. vegetables) to be digested and eliminated well. Complex proteins and complex carbohydrates paired together in a meal (eg. chicken and rice or shrimp and pasta) or even two proteins paired together (eg. surf 'n turf) are so hard to digest! No wonder many feel bloated, sleepy or lethargic after these meals - they slow your digestion! Nuts are another very important protein, loaded with health benefits, yet I hear so many complaints of gas, bloating and indigestion. This is a sign your body isn't digesting them well and you aren't able to absorb all of the nutrients and minerals. Try soaking nuts overnight to break down the enzyme inhibitors that can interfere with digestion and to reduce the acids that can prevent absorption of nutrients and mineral absorption.
One thing I wish I had known earlier about protein is that it's not just for bodybuilders or gym buffs -- it's essential for everyone, no matter your fitness goals. When I first got serious about improving my health, I focused a lot on cutting calories and doing cardio. I figured if I ate "clean" and moved more, I'd feel better and look better. But what I didn't realize back then was how important protein is -- not just for building muscle, but for energy, recovery, and feeling full and focused throughout the day. If someone had told me that protein could help regulate my appetite and stop those late-night snack attacks, I would've started paying attention way sooner. I used to feel constantly tired and hungry, especially after workouts. I thought that was normal. Turns out, I was barely getting half the protein I needed, and my body was just playing catch-up all the time. Once I started increasing my protein intake -- through meals, snacks, and sometimes shakes -- I noticed the changes almost immediately. I had more energy, recovered faster from workouts, and felt way more satisfied after eating. I stopped obsessing over food because I was finally fueling my body the right way. Looking back, I wish I hadn't bought into the myth that protein is only important if you're trying to get "jacked." It would've saved me a lot of fatigue, frustration, and guesswork. I honestly think understanding the why behind protein and how it works in your body is something everyone should learn early in their health journey.
One thing I wish I had known earlier in my health and fitness journey is just how important protein timing and quality are--especially around workouts. I used to think it was all about hitting your daily protein goal, but I've learned that when and how you get your protein matters just as much as how much you get. Getting high-quality protein--ideally with a complete amino acid profile--within an hour after training can make a huge difference in muscle repair, growth, and overall recovery. If I'd understood that sooner, I could've avoided a lot of wasted effort and made more consistent progress early on. Now, I make sure to pair protein-rich meals or supplements with products like deer antler velvet, which helps support recovery and muscle performance even further. It's all about giving your body what it needs--at the right time--to actually benefit from the work you're putting in.
Hello, As a former NFL athlete, I vividly remember how increasing my protein intake played a pivotal role during my rookie preparation. Entering the league meant stepping into a highly competitive environment where every aspect of performance mattered, from strength and endurance to recovery. Adjusting my protein intake was a game-changer. Under the guidance of nutritionists and strength coaches, I shifted to a diet focused on lean protein sources like chicken, fish, eggs, and protein shakes. My goal was to fuel muscle growth and recovery while maintaining peak performance. By increasing my protein intake to meet the demands of grueling training sessions and two-a-day workouts, I noticed significant improvements in both my strength and recovery time. The most immediate benefit was reduced soreness. After back-to-back intense practices, I felt ready to hit the field again much sooner than before. I also noticed gains in muscle mass and overall strength, which gave me the confidence and physical edge needed to compete at a professional level. This experience taught me the value of tailoring nutrition to meet specific performance goals. Protein wasn't just fuel-it became a key factor in achieving the physical readiness required for the NFL. It's a lesson I carry with me today, emphasizing the importance of proper nutrition in reaching any fitness milestone.
I wish I had understood the importance of distributing protein intake evenly throughout the day during my earlier health and fitness days. Often, people, including myself once, chuck in a lot of protein into dinner, assuming it balances out a day of light eating. However, studies suggest that for optimal muscle repair and growth, our bodies benefit more from consistent protein sources at each meal. Knowing this could have enhanced my recovery times and muscle gains significantly. Early in my journey, I’d often feel sluggish and not see the desired results despite heavy workouts. If someone had pointed out the need to balance my protein intake, I might have avoided some frustrating plateaus and optimized my overall nutritional health better. Remember, it’s not just about how much protein you eat, but also when and how consistently you consume it throughout your day.