Protein is one of three macronutrients that we, as humans and animals, need to survive and grow (the other two are carbohydrates and fat). The purpose of this post is to help you understand how much protein you should be eating and where to find it.
How Much Protein Should I Eat?
This is a really good question. Each person has different goals for what they want to do, are doing, and need to do. Yes, your activity level and specific activities play a role in how much protein you should have daily. For the general population, the recommended daily value is 0.8 grams per kilogram of bodyweight (1 kg is equal to 2.2 lbs). An easy way to do the math for a minimum recommendation is to take your weight in pounds (ex. 145) and multiply it by 0.36. This would give you 52 grams of protein per day as a recommendation. It is important to note that this is the minimum to maintain your current muscle mass and to prevent it from eroding as we age. Yes, we lose muscle as we grow older.
If you are an active adult 52 grams of protein may make up as little as 10% of your overall total intake. This means that 90% of your calories in a day would come from carbohydrates and fat. A Harvard study found that taking in twice the daily recommendation of protein is safe and a better range to aim for (here). Thus you would increase the 52 grams to 104 grams. You can easily increase your intake of healthy protein to 20% of your daily calorie intake by including healthy protein sources or adding a protein supplement.
If you are an active adult, use this formula to find you protein intake:
(Weight in pounds) x (0.72) = total grams of protein per day.
Adding more protein to your diet does not mean adding more meat to your diet. There are many foods that are not meat that can add protein to your diet including whole grains, beans, legumes, nuts, and vegetables.
Benefits of Eating Protein
Protein Reduces Appetite and Increases Satiety - Protein makes you eat less and feel full
Protein Increases Muscle Mass and Strength - It does not make you bulky, it changes your physique
Protein Increase Bone Health - Stronger muscles put more force on bones increasing bone density
Protein Boosts Metabolism and Increases Fat Burning - This is just awesome
Protein Lowers Your Blood Pressure -
Protein Helps Maintain Weight Loss - see the increased metabolism bullet point
Protein Does Not Harm Healthy Kidneys - if you were worried about protein harming kidneys, put that myth to rest
Protein Helps the Body Repair Itself After Injury - Heal quicker and stay active
Protein Helps you Stay Fit as You Age - This is a result of all of the other benefits
What Are the Best Sources of Protein
Fish
Seafood
White Meat Poultry
Beef
Milk
Yogurt
Cheese
Eggs
Pork
Beans
If you need help adding in more protein to your nutrition plan we can help you. You can talk with us about ideas to incorporate more high-protein foods into your meals.
If you would like to be notified when we launch our free Beginners Guide to Nutrition email us at Nutrition@Bodyfixpt.com
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