Coach Mo • March 22, 2025
Understanding Protein: Debunking Misconceptions and Optimizing Intake
The Truth About Protein Intake
Protein is often misunderstood when it comes to fitness and muscle building. Some people believe they need excessive amounts, while others underestimate its importance. In reality, the right protein intake is crucial for building lean muscle, promoting recovery, and optimizing overall performance. Most of my clients if not all have had misguiding information on protein intake and recently one of my favorite clients brought this topic up to me and because of her insightfulness and commitment she dug deeper into the subject and brought up some great points to me. This is why it is great to get feedback from everyone around you because you can always learn more. After a discussion with her I decided to write out this blog (with her help) to educate everyone on the topic.
How Much Protein Do You Really Need?
The amount of protein your body needs depends on various factors, including your weight, activity level, and fitness goals. The common misconception is that consuming 1 gram of protein per pound of body weight is enough to build muscle. However, this amount is more suited for maintaining muscle rather than promoting significant growth (Morton et al., 2018).
Another misleading factor when determining protein intake is the often-cited recommended daily allowance (RDA) of 0.8g per kg of bodyweight, this is often cited by reputable organizations such as the American College of Sports Medicine (ACSM). However, this recommendation of 0.8g of protein per kg is a universal minimum for optimal bodily function, organ health, and overall disease prevention, regardless of exercise (Trumbo et al., 2002). Athletes and those who regularly participate in moderate to vigorous exercise will need more for muscle maintenance and growth.
For individuals focused on building lean muscle, a higher intake is necessary:
- Muscle Maintenance: Around 1g of protein per pound (2.2g per kg) of body weight (Phillips, 2014).
- Muscle Growth: Anywhere between 1.2g - 1.6g of protein per pound (2.6g - 3.5g per kg) of body weight, depending on training intensity and overall calorie intake (Jäger et al., 2017).
- Extreme Muscle Building & Strength Training: In some cases, athletes and bodybuilders consume up to 2g per pound (4.4g per kg) of body weight to optimize muscle synthesis and recovery (Phillips & Van Loon, 2011).
- Fat Loss & Strength Training: When consuming anywhere from 1.2g – 1.5g of protein per pound (2.4g – 3.2g per kg) of body weight, bodybuilders saw significantly greater fat loss than control groups who consumed average RDA despite eating more calories than the control group (Antonio et al., 2015).
Consistently consuming sufficient protein ensures your muscles have the necessary building blocks for growth, repair, and peak performance.
How Protein Aids Muscle Recovery
After intense workouts, your muscle fibers experience small tears that need to be repaired in order to grow stronger. Protein plays a critical role in this process by:
- Promoting Muscle Protein Synthesis (MPS) – The body uses protein to rebuild and strengthen muscle fibers, leading to lean muscle growth (Tipton & Wolfe, 2001).
- Reducing Muscle Soreness – Adequate protein intake helps decrease recovery time and muscle fatigue after exercise (Jäger et al., 2017).
- Supporting Overall Recovery – Along with rest and hydration, consuming protein post-workout replenishes amino acids and enhances recovery efficiency (Phillips, 2014).
But what about diminishing returns on protein intake?
It is also a common misconception that the body can only synthesize a certain amount of protein before the body turns it into uric acid waste. However, high protein intake when paired with heavy resistance training has proven to suppress this effect and improve protein anabolism; instead, the body can and will utilize more protein due to a greater muscle need from weightlifting (Tagawa et al., 2021).
It's important to note that increased protein intake without resistance training will have no significant impact on body composition or lean body mass as the body will turn excess protein into waste if it has no need for it (Antonio et al., 2015).]
Quality Over Quantity: Choosing the Right Protein Sources
While meeting your daily protein requirements is essential, the quality of protein matters as well. Opt for high-quality protein sources, such as:
- Lean meats (chicken, turkey, lean beef)
- Fish & seafood (salmon, tuna, shrimp)
- For women, sardines and anchovies as they are packed with calcium
- Eggs & dairy (Greek yogurt, cottage cheese, milk)
- Plant-based options (lentils, beans, quinoa, tofu)
- Protein supplements (whey, casein, plant-based protein powders)
A well-balanced diet with a variety of protein sources ensures you receive essential amino acids for optimal muscle repair and growth.
Final Thoughts
Understanding protein intake is key to achieving your fitness goals. It’s not about consuming excessive amounts but rather ensuring you get the right amount based on your body weight and activity level. By incorporating quality protein sources into your diet, you’ll optimize muscle growth, enhance recovery, and improve overall performance.
If you're looking for personalized guidance on your fitness and nutrition journey, I can help! Contact me today to start building a stronger, healthier body.
-Coach Mo
Bibliography
- Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A., Peacock, C. (2015). Journal of the International Society of Sports Nutrition, 12(39).
- Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., ... & Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
- Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2018). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), 376-384.
- Phillips, S. M. (2014). A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(S1), 71-77.
- Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29-S38.
- Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., and Miyachi, M. (2021). Dose-response relationship between protein intake and muscle mass increase: a systemic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 79(1), 66-75.
- Tipton, K. D., & Wolfe, R. R. (2001). Exercise, protein metabolism, and muscle growth. International Journal of Sport Nutrition and Exercise Metabolism, 11(1), 109-132.
- Trumbo P, Schlicker S, Yates AA, Poos M; Food and Nutrition Board of the Institute of Medicine, The National Academies. (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids. J Am Diet Assoc. 102(11):1621-30.
Time Under Tension: Building Strength That Actually Matters Most people move way too fast through their reps. They’re chasing numbers or trying to beat the clock, but they’re missing the point. Strength doesn’t come from speed—it comes from control. If you’re not putting your muscles under real tension, you’re not training for anything that matters outside the gym. That’s where time under tension (TUT) comes in. It’s one of the most effective ways to break muscle down, build it back stronger, and make it useful for real-world application. What Is Time Under Tension? Time under tension is the total amount of time your muscles are actively working during a set. It’s about how long you keep the muscle contracting—not just how many reps you do. For example, if you do a 10-rep set of squats, and each rep takes 6 seconds (3 seconds down, 1 second hold, 2 seconds up), that’s 60 seconds of tension. Compare that to 10 fast reps in 15 seconds—it’s not the same training stimulus. TUT increases mechanical tension , which is one of the three main drivers of hypertrophy, along with muscle damage and metabolic stress (Schoenfeld, 2010). What’s Happening Inside the Muscle? Muscle contraction works through the sliding filament theory—actin and myosin filaments sliding past each other to shorten the muscle. During eccentric contractions (the lowering or lengthening phase), the muscle is under the most stress, and that’s where most of the microscopic muscle damage occurs (Proske & Morgan, 2001). That damage is exactly what your body needs to rebuild and adapt. Slowing this phase down increases: Mechanical load on the muscle fibers Motor unit recruitment , especially the high-threshold ones responsible for serious strength (Enoka, 1997) Intracellular calcium concentration , which plays a key role in activating mTOR and muscle protein synthesis (Bodine et al., 2001) The more you control the movement, especially on the way down, the more your body is forced to respond and adapt. Why TUT Builds Strength, Not Just Size TUT is often associated with bodybuilding, but this isn’t just about muscle size—it’s about strength, stability, and function. Here’s how it works: Better neural adaptations : Your nervous system gets more efficient at recruiting muscle fibers under fatigue. Joint and tendon durability : Controlled reps train the stabilizers and connective tissue, which take longer to adapt than muscle. Stronger movement patterns : You’re not relying on momentum—you’re building strength through the full range of motion. This is how you build a body that doesn’t just look strong but moves like it. Whether you’re training for combat sports, hard physical labor, or just life—TUT helps build the kind of strength that actually translates. Functional Strength = Control In real-life situations, you don’t get to control the pace. Strength has to show up when you’re tired, off-balance, or under load for longer than expected. TUT trains you for that. It makes you own the movement, slow it down, and get stronger in the hardest parts of the lift. That’s how you bulletproof your body and build lasting, usable strength. Final Thoughts Time under tension isn’t fancy—but it works. It makes every rep count. It breaks the muscle down deeper, trains your nervous system harder, and prepares you for the kind of challenges that don’t happen in perfect gym conditions. Don’t just go through the motions. Get intentional. Slow it down and get Battle Ready. Citations Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research , 24(10), 2857–2872. Proske, U., & Morgan, D. L. (2001). Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. Journal of Physiology , 537(Pt 2), 333–345. Enoka, R. M. (1997). Neural adaptations with chronic physical activity. Journal of Biomechanics , 30(5), 447–455. Bodine, S. C., et al. (2001). Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy. Nature Cell Biology , 3(11), 1014–1019.
The Warrior Society Never Died — It Just Changed Its Armor Since the beginning of civilization, warriors have stood at the core of every society. Not always kings or conquerors — but protectors, hunters, and guardians of their people. From the Spartan agōgē to the samurai of feudal Japan, from Viking raiders to Native American scouts, warriors weren’t just defined by combat. They were shaped by discipline, loyalty, and a personal code — passed down through generations. Weapons changed. Terrain changed. But the way of the warrior remained. History’s Constant: A Code Greater Than the Sword The ancient Japanese had Bushidō — “The Way of the Warrior.” It wasn’t just about battle. It was about how to live: with honor, courage, respect, and self-control . “Bushidō is not a set of rules, but a way of life.” ( Nitobe Inazō, 1900 ) Across the globe, the same truth echoed. Spartans trained from age 7 to embody toughness and duty. Zulu warriors underwent rites of passage that demanded grit and mental toughness. Norsemen saw valor in battle as a path to eternal glory in Valhalla. Even during times of peace, warriors stayed ready — training, mentoring, and living by a code that kept their culture strong. Finding Brotherhood in the Marine Corps When I joined the United States Marine Corps, I walked directly into that warrior lineage. The standards were tough. The expectations never dropped. You were either all in — body, mind, and soul — or you were out. That’s the way it was in the Infantry. But through the pain, the hardship, and the pressure, I found brotherhood, purpose, and identity. It wasn’t about rank or medals. It was about your brother next to you. It was about being ready, every day. Rediscovering the Warrior Spirit in a Gym in Texas Leaving that lifestyle, I thought I left that warrior world behind. No more formations. No more forced accountability. No more mission tempo. And for a while, I felt adrift — like that part of me had nowhere to go. But I was wrong. I found it again on the mats at Iron Forge MMA in Round Rock, Texas. It wasn’t a battlefield. There were no ranks or rifles. Just normal men and women — bartenders, accountants, sales representatives, blue-collar workers — showing up day in and day out. Some fight at the amateur or pro level and some are just regular people living an uncommon lifestyle. They train before dawn, after double shifts, and on their worst days. Not because they have to — but because something inside them refuses to go soft. This Is the Modern Warrior Class What connects these people isn’t their job or background. It’s how they carry themselves. They live with: Discipline — showing up no matter what Honor — doing the right thing even when it hurts Loyalty — supporting their teammates like family Courage — facing fear in all its forms Humility — always learning, always earning Whether they wear aprons or gloves, uniforms or street clothes — they are today’s warriors. And their code? It mirrors the virtues of Bushidō: Rectitude. Courage. Benevolence. Respect. Honesty. Honor. Loyalty. ( Nitobe, 1900 ) The Warrior Society Lives On — Through Us This isn’t some fantasy about war. This is about choosing the harder path — the one that makes you sharper, tougher, and harder to break. The warrior doesn’t wait for chaos to come. They prepare, so when it does — they’re already standing. They protect their families. They lead by example. They train so weakness never gets the final say. We are still here. In gyms, in dojos, on the range, in firehouses, in quiet morning runs, in late-night rolls. Train in every aspect. We’re not chasing war. We’re honoring a code. And if you live by that code — even in a world that wants you soft, distracted, and passive — Then you are one of us.
Let me make one thing real clear—you won’t rise to the occasion when shit hits the fan. You’ll fall to the level of your training, preparation, and mindset. If you're reading this, you're probably not the average soft civilian who thinks "preparedness" means charging their phone before a storm. You're part of the warrior class—protectors, providers, fighters. And with that title comes responsibility. To be ready. Always. Battle Ready isn't just a brand. It's a way of life. That means your body is trained, your mind is sharp, and your gear is packed. Emergencies come fast and dirty: natural disasters, civil unrest, blackouts, vehicle breakdowns in the middle of nowhere. If you don't have the right tools ready to go, you're already behind the curve. There are three setups every warrior should have dialed in: A 24-Hour Go Bag (fast evac / holdover) A Bugout Bag (72-hour survival) A Vehicle Loadout (your mobile fallback) And don’t forget the ones who rely on you the most: your pets . If you’ve got a dog, cat, or any animal you call family, they’re counting on you when it all goes sideways. We'll cover them too. 1. The 24-Hour Go Bag The fast-mover. This one stays near the front door, in your office, or ready to grab if you have minutes to react. It’s your bare-bones emergency kit meant to buy you time, reposition, and reassess. Think of it as your bridge to either your 72-hour bag or your vehicle loadout. It's not meant to sustain you long-term, but it's built to get you where you need to go. 🔶 24-Hour Go Bag Checklist: Paracord Knife (fixed blade) Water purifier (tabs) Pocket knife Lighter Pelators/Hearing protection Pocket Flashlight Pen Chapstick Batteries Extra Magazines (primary and secondary) IFAK Tourniquet Leatherman Wrist GPS/Garmin Chem lights Mindset : If it doesn’t serve a purpose, it doesn’t ride in the bag. 2. The Bugout Bag (72-Hour Survival Pack) This is your last line of defense when you need to disappear fast and survive for three days on your own. Every item in here should serve a purpose. No fluff. No weight just for comfort. You're mobile, possibly alone, and dealing with unknowns. 🟩 Bugout Bag Checklist: Food & water (48–72 hrs minimum) Pills: Anti-diarrheal Stool softener Tylenol/Ibuprofen Caffeine (No-Doz tabs) Any prescription medications Air panel / signal panel Flashlight (headlamp) Change of clothes (extra socks & underwear) Toiletry kit (compact) Baby wipes Battery Bank (charge 1x a month) Poncho Compass Knife (fixed blade) Water purification (filter or extra tabs) Fire starter (ferro rod, waterproof matches) Hand warmers IFAK (trauma-capable) Extra Tourniquets Signal mirror Extra magazines + ammo (primary and secondary) Garmin or GPS unit Pro Tip : Pack this bag like your life depends on it. Because one day, it just might. 3. Battle Ready Vehicle Loadout Your vehicle is more than transportation—it’s your mobile command post. Whether you're getting out of town or stuck in the middle of nowhere, your ride better be geared up. Don’t get caught with a flat and no fix, or worse—needing to act and having nothing but a cell phone signal and good intentions. 🔴 Vehicle Loadout Checklist: E-tool (folding shovel) Tire patch kit Air pump (manual or 12v) Cat litter (traction for snow, ice, or mud) Fire extinguisher Needle-nose pliers Metric wrench set Flares Jack + jack stand Allen & Torx sets Poncho + poncho liner 3 Gallon Water jug (filled) Gas Jug (filled) Power gun w/ lug sockets First aid kit / med bag Sledgehammer Rope (at least two lengths) Ratchet straps Handcuffs / flexi-cuffs Extra tourniquets Hygiene essentials for female passengers (pee bag, tampons) Bottom Line : Don’t let your vehicle become your weakness. Make it your asset. Remember Your Pets Your dog didn’t sign up for this, but they trust you to lead. That means prepping for them too: 🐶 Pet Essentials: Togo water bowl Extra food (3-day supply minimum) Leash + harness Waste bags or sanitation supplies Basic meds (flea/tick, etc.) Blanket or crate pad Toy or chew item (helps reduce stress) Pack for your animal like you pack for yourself. They’re not baggage. They’re family. Final Word Preparedness is discipline in action. These aren’t bags you show off on Instagram. These are kits that save your life, your family, and your mission. If you call yourself Battle Ready, that means something. And it starts with being ready when no one else is. This is my list—built from experience, research, and time spent living out of a bag for weeks on end as a grunt in the Marine Corps and as a private military contractor overseas. We had bugout bags, go bags, and vehicle loadouts on standby 24/7, not for show, but because our lives depended on them. I've kept it as minimal and realistic as possible, with only what I believe is essential. But your list might need to look a little different. Add or adapt items based on your lifestyle, family, terrain, or mission needs. The point isn’t to copy mine perfectly—it’s to have your own system in place and dialed. You’re not just training to lift heavy or fight hard. You’re training to lead . You’re part of the warrior class. Because when the time comes, you won’t rise to the occasion. You’ll fall to your level of preparation. And that’s exactly why we train. Stay sharp. Stay dangerous. Stay Battle Ready.