Protein: Fueling Weight Loss and Muscle Gain

If you’re on a journey to shed those extra pounds or looking to build a muscular physique, one word should be your ally: protein. A high protein diet has become a buzzword in the world of fitness and nutrition, and for good reason. It plays a pivotal role in both weight loss and muscle gain. If you are looking to add muscle or lose weight your protein intake should be high but you will need to adjust your carbohydrates and fats accordingly. In this blog, we’ll explore why protein is essential for achieving these goals and how you can incorporate it into your daily life.

The Protein Primer

Before we delve into the importance of a high protein diet, it’s essential to understand what protein is and why our bodies need it. Proteins are made up of amino acids, which are the building blocks of life. These amino acids are essential for the growth, repair, and maintenance of our muscles, tissues, and organs. In the context of weight loss and muscle gain, protein takes centre stage for several key reasons.

Satiety and Appetite Control

Protein has a unique ability to promote feelings of fullness and satiety. When you consume protein-rich foods, your body releases hormones that signal to your brain that you’re satisfied and don’t need to eat more. This reduces your overall calorie intake and can prevent overeating, a common pitfall in weight loss.

Increased Metabolism

Protein has a high thermic effect, meaning it requires more energy for your body to digest and metabolize compared to fats and carbohydrates. This can boost your metabolic rate, helping you burn more calories throughout the day, even at rest. A faster metabolism can be a game-changer in your weight loss journey.

Preserving Lean Muscle Mass

When you’re in a calorie deficit for weight loss, your body may start breaking down muscle tissue for energy. A high protein diet can help preserve your hard-earned muscle mass, ensuring that most of the weight you lose comes from fat, not muscle. Additionally, more muscle means a higher basal metabolic rate, which supports long-term weight management.

Muscle Building

For those aiming to gain muscle, protein is the hero of the story. When you engage in resistance training or other forms of exercise, your muscles experience tiny tears that need repair and growth. Protein provides the essential amino acids needed for this repair process, ultimately leading to muscle growth.

How Much Protein Do You Need?

The recommended protein intake varies depending on individual factors like age, activity level, and goals. As a general guideline:

For sedentary individuals: Aim for about 0.8 grams of protein per kilogram of body weight. This is the minimum to maintain basic bodily functions.

For active individuals: Increase your protein intake to 1.2-2.2 grams of protein per kilogram of body weight. This range is suitable for weight loss and general fitness.

For those focused on muscle gain: Target the higher end of the range, around 2.2 grams per kilogram of body weight.

Remember, it’s essential to distribute your protein intake evenly throughout the day to maximize its benefits.

Protein Sources

Not all protein sources are created equal. Opt for lean, high-quality protein sources such as:

Chicken, turkey, and other poultry.

Lean cuts of beef and pork.

Fish and seafood.


Dairy products like Greek yogurt and cottage cheese.

Plant-based options like tofu, tempeh, legumes, and quinoa.

Incorporate a variety of protein sources into your diet to ensure you get a wide range of essential amino acids and other nutrients.

A high protein diet is a powerful tool for both weight loss and muscle gain. It promotes feelings of fullness, boosts your metabolism, preserves lean muscle mass, and supports muscle growth. So, whether you’re working to shed those extra pounds or sculpting the body of your dreams, make protein your trusted ally on your fitness journey. With dedication, a well-balanced diet, and regular exercise, you’ll be well on your way to achieving your weight and fitness aspirations

Check one of our older blogs for some quick high protein snacks.


Do you do program development?

We certainly do! You can either purchase programs or book personal training sessions and be given your workout at the end of the session.

What amenities do you have?

We have free parking, showers, sweat/shower towels, wifi and toiletries.

What is your cancellation policy?

 If you need to reschedule a session, no worries at all! Just give us a 24 hour heads up and you will not be charged for your workout.

What should I eat before a workout?

 Ideally, you should have some form of fuel in your system before you workout. Eating an easily digested carbohydrate an hour or so before you come to the studio ensures that you’ll have enough energy in the tank to get through your workout. Fruit is always a great option if you are concerned about getting an upset stomach. But once again everyone is different so experiment with what works best for you.

How quickly will I see the results from my training?

Most likely you will start to feel better before you really see the results. We always remind clients to celebrate everything along their fitness journey- whether it is lifting a heavier weight, recruiting the proper muscle groups or dropping/gaining inches. The more consistent you stay to your workout and nutrition plan the quicker you will see physical results.

What is the best diet for weight loss/weight gain?

There is no magic pill or diet. At the end of the day it is a very simple equation and that is calories in vs. calories out. If you would like to lose weight you need to eat fewer calories than you are burning. If you are looking to put on weight you want to eat more calories than you are burning. 

Best gyms Edmonton?

We definitely believe we are the best gym in Edmonton. With our owner having 15 years of experience in the fitness industry, being named one of the Top 10 Trainers in Canada by Muscle Insider and having owned training studios for over 12 years there is confidence in our team. Every trainer is fully certified and extremely knowledgeable with tons of experience from all types of clientele. Don’t believe us? Come try out a free one-on-one personal training session and find out for yourself. 

Best personal trainers in Edmonton?

All of our trainers are fully certified and have the knowledge to help you reach your goals. We are so confident that you will love our team that our first training is always free. We will literally put our money with our mouth to prove to you that we are what you are looking for.

Personal trainer Edmonton?

You’ve come to the right place. Zone 105 is a private personal training studio and our only goal is for you to crush yours.

When does weight loss start to show?

That is a loaded question but weight loss comes down to a simple equation – calories in vs. calories out. If you eat less calories than you burn you should lose weight. Unfortunately sometimes the scale can be stubborn but your body composition will change. That is why we always recommend that you take measurements to also track your progress.

Best Fitness studio?

We are a private personal training studio located centrally in Edmonton.  All of our clients in the gym can only work out when they are with their trainer so you will never have to deal with a busy, public gym.