We’ve all heard it before, protein (amino acids) are the building blocks for all life.

Protein is essential in your daily diet so your body can repair its cells, and create new ones. Which is especially important with exercise!

Hormones, neurotransmitters, digestive enzymes, energy-producing enzymes— they all depend on proteins to carry out their cellular processes. Even body composition has been linked to protein intake as well as blood sugar regulation.

As you can see, protein is an important nutrient giving you energy, helping you build muscle, recover, and keeps you satiated or feeling full between meals.

With busy schedules and on-the-go lifestyles, many of us aren’t getting enough protein every day. Next to water, protein is the most substance we have in our bodies. In fact, if all the water in our bodies was squeezed out, half of our weight would be in protein. So how do you know if you’re protein deficient? Below you’ll find a list of a few symptoms that may indicate you need more protein in your diet.



Is your hair thinning or falling out? Does it look dull and unattractive? If your mane has seen better days, protein deficiency might be to blame. For lustrous locks and shinier hair, you may want to bump up the amount of protein-rich foods you’re having.

Aim for .5-.8 grams per kg of bodyweight.

Add fish, meats, chicken, eggs and even certain types of vegetables can protein the protein content of your meals. Oh, and when you’re on the go make sure to find yourself a reliable protein powder, with ingredients that you can trust.

What about your skin? Is it dry? Peeling and flaking? your skin should be soft and supple, radiant and glowing, not to mention blemish-free. Your nails can also be impacted by lack of protein in your diet. If they’re split, extremely thin, get hangnails or fail to grow quickly, boost the protein intake.


If you’re having trouble building lean muscle, or if you feel weaker, you may be dealing with protein deficiency. One third of the protein that makes your body is in your muscles, so if you’re feeling flabby, it may be because your body is breaking down muscle in order to use it as energy. Add more protein-rich foods or supplement with some BCAA’s and see if that changes your body’s composition. If you’re not recovering fast enough from injuries, that may be a sign too since to heal and rebuild cells you need adequate protein.



Constant food cravings and reaching for snacks can be a sign of protein deficiency. Protein balances out blood sugars, evening out glucose levels. So you should be eating more of it if you feel that you’re never quite full and satisfied. Stay away from that up-and-down feeling, make sure you’re getting enough of the all mighty important nutrient.


If your blood sugar level is balanced, you should have no problem staying focused. But if you’re not getting enough protein, your glucose levels will always fluctuate. Protein during mealtime helps time-release carbohydrates for steady energy throughout your day instead of sporadic spikes. Don’t deal with a foggy brain or short mental bursts, up your protein intake every day.



You need protein to build all the compounds of your immune system. So if you’re catching colds a lot or even infections or just not feeling “healthy,” try to add more protein to your diet. For children, teens and pregnant women, a lack of protein can slow down growth.

So where do you go from here? Well, you have to be honest with yourself and take inventory of the food / drink that you’re putting inside your body. If you know have no idea how much daily protein you’re getting, then that’s a problem in and of itself.

It doesn’t have to be that way though, we can help. Speak with a coach about your meal planning. We take all the guess work out of the equation, so you don’t have to.

What do you have to lose?

I’ll answer…. (Just about 10-15lbs.)

Chat soon,

Coach Graham


WOD 061516

Whom would you call for bail money?

Warm-up 1

5 Minute Jump Rope

3 Rounds:
10 Pass Throughs(vary each round the type, circle, rev, etc.)
10 Good Mornings
10 OHS
10 Jackknives
30 Russian Twists

Metcon (No Measure)

Every minute, on the minute, for 9 minutes:
Minute 1 – 20 Double-Unders
Minute 2 – 6 Ring Pull-Ups
Minute 3 – 2 Wall Climbs

Metcon (4 Rounds for time)

Four sets for time against a 3-minute running clock of:
Run 100 Meters
5 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.

Cut Season Cash Out

800m run

Out of Town WOD

Whom would you call for bail money?


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