September 7, 2021

A Short Guide To Protein

Protein is without a doubt one of the most discussed topics about diet I get on a daily basis.

There have been many debates and myths surrounding this nutrient, so in this article, my goal will be to tell you more about everything you NEED to know regarding protein.

Is Protein The Most Important Nutrient?

The word “Protein” comes from the Greek word “Protos” meaning “first/primary” and that in and of itself should speak about the importance of protein.

Even more so, if you look into biology, most of the body is made out of protein, including muscle tissue, enzymes, hormones and others.

Now, when it comes to ESSENTIAL nutrients, there are two of them - Protein & Fats.

Protein and fats provide essential amino & fatty acids, respectively, which the body needs but cannot produce on its own.

This is why deficiency in those nutrients can lead to unwanted side effects, such as low libido, poor recovery, worsened hormonal function, brain fog and others.

How Much Protein Do I Need?

The widely recommended protein intake has circled around 1 gram of protein, per pound of bodyweight, per day.

In other words, if you weigh 180 lbs, you’d want to get roughly 180 grams of protein per day.

However, this appears to be more relevant for actively training individuals that hold more lean body mass.

In other words, if you don’t really hit the gym very often, a better recommendation would be about 0.6-0.8g of protein per lb of bodyweight, to sustain health and optimal functioning.

On the other hand, if you are very active and use your muscles frequently and with intensity, you’d benefit from being closer to 1g of protein per lb of bodyweight.

What Are The Best Sources Of Protein?

If there is one thing to know, that is the fact that not all proteins are made the same.

Proteins are made up of amino acids - There are a total of 20 amino acids and 9 of them are essential.

On top of that, each food provides protein that is digested, absorbed and retained differently.

Based on the amino acid profile, as well as other properties like the ones just mentioned, each food can be rated in terms of bioavailability.

The bioavailability is a fraction of a nutrient in certain foods, that is absorbed and used.

The things that change the biological value of foods are their chemical form, interactions with other compounds, as well as individual physiological responses to food.

Here’s the punchline…

Animal products appear to be of the greatest biological value for the human body.

These are the foods that provide all essential amino acids, along with healthy fats and a multitude of vitamins.

Nevertheless, mass-production of animal products implies unnatural growth, where the animals don’t have enough room to run freely and are fed with processed, low-quality animal foods.

For this reason, I have put up a list of the BEST animal sources of protein:

Grass-fed beef
Wild-caught salmon
Free-range chicken
Pork
Cheese & other dairy
Eggs

Most of these foods are saturated with quality protein, meaning that you will need just a couple of portions to meet your daily needs.

What If I’m Plant-Based?

As mentioned, animal foods are (for the most part) the only products that contain the full set of essential amino acids, along with the greatest bioavailability.

Plant foods will lack one or more essential amino acids and take up a lot of space in the stomach, for little caloric value. That last part is great for weight loss dieting. Not great for trying to meet your daily protein targets.

BUT…that doesn’t mean it can’t be done. If you’ve decided to not eat meat, you’ll want to combine different plant products in order to compensate for their individual lacking nutrients.

Here are some of the best plant-based protein sources:

Lentils
Beans
Other legumes
Cashews
Almonds
Edamame
Tahini
Peanut butter
Peas
Macadamias

In combining those, you will be more inclined towards providing sufficient amounts of each amino acid for your body on a daily basis.

Protein Timing
Now here’s something that is worth only a very brief mention - If you want to further optimize your protein intake and how it’s being used, try timing it to your workouts.

Have a solid protein feeding 2 hours before your workout, and then within 2 hours AFTER the workout.

This will give you a slight boost in terms of the constructive, anabolic processes that happen after the workout.

Conclusion

Protein is a powerful nutrient that keeps us healthy, alive, well and recovered, which is why, you just can’t ignore it.

Place quality, protein-rich products at the core of your daily nutrition and you will see the difference for yourself.

Focus on quality-fed meats, along with some dairy and eggs. And if you are a plant-based eater, stick to grains, legumes, nuts and seeds.

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A Guide from a Personal Trainer in Nashville Functional training originally focused on improving real-life movement patterns like lifting, climbing, and carrying. Today, however, the term is often misused. In this guide, Coach Jim—a leading personal trainer in Nashville —breaks down what functional training really means, clears up common myths, and shows you how to build workouts that truly improve strength, mobility, and everyday performance. The Real Origins of Functional Training Functional training started in rehabilitation settings. Physical therapists needed to help patients regain the ability to perform daily tasks—getting up from chairs, climbing stairs, carrying groceries—safely and independently. From there, the concept moved into strength and conditioning , especially for athletes. Coaches began designing programs that mimicked the movements, speeds, and forces encountered in sport, believing that exercises should reflect the demands athletes face outside the gym. It made sense: real-world movement is multi-planar, integrated, and often performed under load or fatigue. Training that mirrors those challenges better prepares people for life outside the gym—a philosophy I bring to my personal training Nashville programs. Where It Went Wrong Fast forward to today, and "functional training" is so watered down it’s almost meaningless. You'll hear it attached to bootcamps, TikTok trends, and group fitness classes that may or may not have any real connection to improving real-life function . Here’s the problem: ➔ Functional for whom? ➔ Functional for what purpose? A competitive powerlifter needs a different kind of "functional" than a 70-year-old wanting to garden pain-free. A baseball pitcher needs different movement skills than a new mom recovering from back pain. Without context, "functional training" becomes vague, subjective, and often misleading—even for people searching for fitness training in Nashville today. Principles Over Buzzwords Rather than asking is this functional training?, it’s better to ask: Does this follow good training principles? Here’s what matters: Specificity: Does it target the movement patterns, energy systems, and qualities the person needs? Transferability: Will the adaptations carry over to real-world tasks, sports, or injury resilience? Progressive Overload: Is it challenging enough to promote strength and adaptation over time? Movement Quality: Does it reinforce good mechanics, posture, and control? Individualization: Is it tailored to the person’s needs, abilities, and goals? If a program checks these boxes, it's functional —no matter what it’s called. This is the exact approach I use with my Nashville personal training clients —focusing on principles that deliver real-world results, not gimmicks. Common Misconceptions About Functional Training Let’s clear up a few myths that still float around: Myth #1: Machines aren’t functional. Machines can be incredibly useful, especially for early rehab or hypertrophy-focused phases. They allow targeted loading without high stability demands—which can support real-world function depending on how they’re used. Myth #2: More instability = more function. Training on BOSU balls and wobble boards has its place (think ankle rehab or proprioception drills). But constantly destabilizing exercises? Not necessary. Most life (and sports) happens on stable ground. Stable surfaces allow better loading, strength gains, and neuromuscular coordination—what I emphasize in all my personal training Nashville TN programs. Myth #3: Functional training avoids heavy lifting. Quite the opposite. Functional training often involves lifting heavy—because strength matters for almost everyone. Farmers need grip strength. Athletes need power. Older adults need the ability to carry groceries or get off the floor. Load isn’t the problem. Poor application is. So, Should We Keep the Term "Functional Training"? The term can still have value—if it's clearly defined and applied correctly. At its best, it reminds us that training should serve a purpose beyond just aesthetics. It emphasizes integrated movement patterns, core control, joint stability, and real-world carryover—principles central to Nashville fitness training done the right way. But without that context? It's just another buzzword. The smarter move: Zoom in on function for the individual. A mother managing back pain needs different patterns than a CrossFitter chasing PRs. A retiree rehabbing a knee needs different strength work than a semi-pro athlete. Good training doesn’t chase trends. It meets the person where they are—and builds from there. Final Thoughts Functional training started with a powerful goal: ➔ Help people move better , live better , and perform better . But over time, its meaning has been blurred by trends, marketing, and misapplication. Today, smart training isn’t about chasing trends. It's about asking better questions: Is this training functional for the client’s real-world needs?