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October 12, 2019 3 min read

Think you're getting enough protein? You may need to think again. Recent research shows that most people aren't getting even close to enough of this vital micronutrient.  

Keep reading. In this blog, we're going to give you a run-down on protein consumption, itseffects on our bodies  and how much protein you actually need to support optimal, vital health. 

What is protein?
How protein works
How much protein do you need?
Protein calculator
Plant vs. animal protein

What is protein?

Protein helps construct your blood, bones, cartilages, skin and muscles. It also has a role in repairing and maintaining your tissues as well as in the creation of body chemicals such as hormones or enzymes.

Protein is considered a macronutrient, i.e. one of the big nutrients your body needs to survive (the other two are fat and carbs). And get this, your body weight is made up of 16% protein! 

Protein is comprised of different amino acids some your body manufactures itself while other ‘essential’ amino acids require that you get them from external sources (i.e. food). 

How protein works

Protein works within the body to repair and fuel muscles, stabilize blood sugar and support a strong immune system. Protein is present in every single cell in your body, and if you're not getting enough, you're more likely to be tired, sick and overweight. That's right: because adequate protein consumption stabilizes blood sugar while also helping to rebuild muscles, getting enough should be part of any weight loss routine. 

Get a handle on all your macro requirements for fat loss. OurNutrition Guide and Meal Plan gives you all the intel you need to start making informed, goal-oriented dietary choices for yourself that will guarantee results for life. This is one of our bestselling ebooks for a reason: there are no gimmicks, no deprivation. We empower you through education, so you can get the intel you need for make informed, smart choices. Get theguide now!

How much protein do you need per day?

On average, you need at least 1.2 g of protein/kg of bodyweight if you’re sedentary, all the way up to at least 1.8 g/kg if you’ve active or even 3.3g/kg if you’re trying to bulk up and lose fat. 

For example, an active female weighing 61kg (135lbs) who’s trying to lose fat is going to have to eat a whopping 110 grams of protein a day. That's a lot. You could eat four servings of steak a day and still not be at your recommended amount. 

Protein calculator

Here’s an awesomeprotein requirement calculator by an extremely reputable site. Use it to get your number. If you’re looking at your recommended intake, and you believe you can't achieve that number through diet alone, consider supplements.Simply Protein andIron Vegan are both solid, clean and tasty protein brands for vegans, vegetarians and meat-eaters alike. 

Plant vs. animal protein

While you can get enough protein from a 100% plant-based diet, it’s hard. Unless you use protein supplements like the ones mentioned above, you’re going to need to eat a hell of a lot of beans and rice to get enough complete plant-based protein--and since most plant-based proteins are also high in carbs (again, think beans and rice), ingesting adequate amounts of protein could also mean that you consume too many carbs, which could hinder your fat loss goals. 

We’ve written an entire article on plant-based vs. animal proteinhere. 

And remember, you can snag ourNutrition Guide and Meal Plan and arm yourself with the information you need to fuel your body with delicious, nutritious food. 70+ recipes included--even desserts!

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Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

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We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

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