What are the benefits of a high-protein diet? Are there risks? Are the risks exaggerations by alarmists, or could you eat too much protein?



Fat and carbohydrates have shared the nutrition spotlight for decades, while protein is rarely discussed. Is it low-carb/high-fat, or high-carb/low-fat, or somewhere in between?



While carbs and fat have had all the attention, protein’s been sitting in the background, waiting for it's time to shine.



I’ve been intrigued by protein for years. In my opinion, it’s the most important, and most powerful of the three macronutrients. However, it isn’t sexy.



That’s too bad because it’s this macronutrient that has the potential to transform your physique the most.



Give this article a full read. Take action and increase your protein intake. Then send me a thank you message in a few months when you look, feel, and perform better than you have in a long time.



After almost two decades in health and fitness, I've determined there are just three things you can do that, which if you do them consistently, dramatically improve how you look, feel, and perform more than anything else.



It's these three things that I focus my attention on the most when coaching new clients.



* Eat a high-protein diet* Weight train at least four days per week* Sleep at least seven hours every night



Today, we’ll tackle the why and how of a high-protein diet.



Article Shortcuts* Science, Observation, and Experience* What is a High-Protein Diet?* Percentage-Based Protein Intake* Weight-Based Protein Intake* Weight Management* Satiety* Weight Loss* Muscle Growth and Maintenance* Thermogenesis* Other Metabolic Benefits* Bone Health* Blood Sugar* Stress* Kidney Damage* High-Quality, Great-Tasting Protein Sources* Frequently Asked Questions* Time to Eat!



Science, Observation, and Experience



Whenever I make a health and fitness recommendation, I make it based on what I’ve read, observed, and experienced.



Too many people play the “telephone game” with health recommendations they heard from someone else.



As the recommendations get passed along, they get twisted, distorted, or exaggerated. As a result, there’s an enormous amount of confusion about, and overcomplication of good nutrition.



I've read, researched, studied, and experimented with protein for years. While I'd never claim to be an "expert" in any health and fitness topic, this is one for which I have a lot of experience.



I believe that it's the one macronutrient that can truly impact your health and fitness more th...