Meal And Shake Ideas To Meet Your Protein Needs
Following a high-protein diet isnt as difficult as it may seem, we promise. If youre looking for foods and other sources of protein to add into your diet to boost your protein intake, here are some of our favorite dietary proteins:
Nuts, like almonds and pistachios
Seeds, like pumpkin seeds
Lean meats like lean beef
High protein veggies, like broccoli and Brussels sprouts
Another easy way to get your protein is through drinks like a smoothie or a protein shake. Bonus: Liquids are easier to digest, so your body is able to absorb and use the protein in protein shakes and smoothies much quicker. Opt to create your drinks using a protein powder made from fast-absorbing proteins, like whey protein or pea protein, for an even speedier absorption rate.
Effects On Weight Loss
Studies show that increasing your intake of protein can benefit weight loss through several mechanisms.
For starters, it can increase your metabolism, which can bump up the number of calories that your body burns throughout the day (
One study in 27 people showed that consuming higher amounts of protein for 12 weeks led to greater feelings of fullness, decreased late-night cravings, and less preoccupation with food, compared with a control group .
However, while protein may help support weight loss, its important to consider the other ingredients in your protein shake.
Although ingredients like nuts, seeds, dark chocolate, and nut butter may be healthy and nutritious in moderation, theyre also very calorie dense and could cause weight gain if consumed in high amounts.
Moderating your intake of these ingredients can help keep the calories from stacking up and turning your healthy protein shake into a high calorie indulgence.
Increasing your intake of protein could support weight loss. However, some ingredients in your protein shake may be high in calories, which could lead to weight gain.
Protein: Part Of A Balanced Diet
Weve been talking a lot about bulking up, and how to get protein on a plant-based basis. But what we care about most at Good Hemp is your health and wellbeing, which includes having a balanced diet. Life isnt all about proteins, even if youre trying to build muscle. Omega-3, fibre, iron, magnesium, carbs and fatty acids: they all do their bits in keeping your body running quite literally.
Our range of hemp protein powders can help you get a lot of the goodies without any of the baddies . We love them to bits and hope they can help you too on your muscle gain journey.
Armed with new knowledge, we hope youre now well on your way to becoming more buff in a sustainable manner for you and the planet. Now go forth and flex!
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How Much Protein Should You Take Per Calorie
According to the Vegetarian Resource Group, only around one out of every 10 calories you take should come from protein you can up this amount if you are in the early stages of training or work out more than once a day. In calculating the percentages of protein youre consuming relative to your total calorie intake, remember that:
- Each gram of protein contains 4 calories
- Each gram of carbs provides 4 calories
- Each gram of fat provides 9 calories
What Does 1530 Grams Of Protein In Whole Foods Looks Like
Eating a banana, Greek yogurt and a hard-boiled egg will get you 19 grams of protein on average. A 3-ounce chicken breast with a half-cup rice and a half-cup of vegetables amounts to 25 grams protein. An egg and bean burrito with a glass of milk is about 28 grams of protein.
As you can see, it’s easy to get the recommended 1530 grams per meal. Most people even athletes can reach their protein needs by including a serving of dairy at each meal and a piece of meat the size of a deck of cards at lunch and supper.
Protein should accompany fruits, vegetables and whole grains. Protein should not be the entire meal. If you feel like you might have increased protein needs, consider adding more beans, lentils, soy or seafood rather than processed supplements.
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Does The Type Of Protein Matter To Build Muscle
Not really, getting your protein from a variety of foods is a good idea, but when it comes to the actual process of muscle building, so long as you have all the appropriate amino acids then it really doesnt matter.
One thing that you will want to get good at though, is identifying foods that have a bad protein to calorie ratio.
Often, foods such as peanut butter are marketed as high in protein. But actually, when you add up the calories they are high in protein but much higher in fat, and calories. This can lead to you overeating and gaining weight.
Dont avoid these foods completely, peanut butter is amazing. But just keep it in mind. 1g of fat is 9 calories, 1g of protein is 4 calories. So something that has 20g of protein and 20g of fat will contain 80 calories worth of protein and 180 calories worth of fat!
How Much Protein Is Too Much
In terms of muscle growth, theres not much point in eating more than one gram of protein per pound of bodyweight per day.
That is, going from one to 1.5 grams of protein per pound of bodyweight wont lead to muscle being built any faster.
While protein plays an important role in helping your muscles recover and grow, theres an upper limit on the amount that your body can use to synthesize new muscle tissue.
And most research points to that upper limit being around 0.7 grams per pound, or 1.6 grams per kilogram, of bodyweight per day.
More isnt necessarily better when it comes to any nutrient, and that includes protein.
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How Much Protein Do You Need To Eat To Gain Size
Not everyone has the same goal of losing weight. Some of us want to actually get bigger.
If you are an individual who is training hard, lifting weights and wants to gain size you should be consuming around 1.2-1.5g of protein per pound of body weight.
180 x 1.2 = 216g of protein per day
180 x 1.5 = 270g of protein per day
If you weigh 180lbs, you should be consuming between 216-270g of protein per day to gain size.
This also means that you should be eating regularly throughout the day so that you can get all that protein in. This should look like 5-7 meals throughout the day, each with 30-40g of protein in them.
Yes, youre going to be eating a lot. But its going to be a lot of clean, healthy food so that your body can digest it the way it needs to for you to reach your goal.
If you are trying to lose weight or not bulk up, you do not need quite as high of an amount of protein. The average person needs 0.7-0.8g of protein per pound of body weight.
180 x 0.7 = 126g of protein per day
180 x 0.8 = 144g of protein per day
If you weigh 180lbs, you should be consuming between 126-144g of protein per day to lose weight.
Is There Such A Thing As Too Much Protein
Earlier we mentioned there was such a thing as too much protein when overconsumption led to amino acid oxidation, but eating that much protein is not easy to do without massive changes to your diet. So, unless youve been consistently getting something like 350+g of protein in a day, you wont need to worry about this.
One concern some people have is the fear that eating more protein may lead to kidney damage. Some research supports the idea that this shouldn’t be a concern for most people.
The University of Connecticut researchers in this study conclude, We find no significant evidence for a detrimental effect of high protein intakes on kidney function in healthy persons.
Also, the Institute of Medicine states that protein is safe to consume for 10- 35% of calorie intake. To put that in context, a person who consumes 100 grams of protein and 2,000 total calories per day only consumes 20% of calories from protein.
If youre not sure you can eat enough protein simply because of how much food it would require you to consume in a day, read on.
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The Importance Of Protein
Protein is one of the most important nutrients in the body. Proteins are the building blocks of not just muscle tissue, but also just about every other structural component in the human body. This includes organ tissue, bone, skin, enzymes and hormones. Therefore, is it important that we get enough protein into our diet, not just for aesthetic gains but for health benefits too.
Without protein, life would cease to be!
The recommended daily allowance for protein is around 0.8 gram per kilogram of body weight. This is a very modest amount and is indeed intended as a guideline for the average person to maintain general health.
As already discussed, the amount for an athlete looking to gain muscle mass is higher. As we will find out in the following research study, athletes trying to build muscle should consume around 1-2 grams of protein per 1 pound of body weight.
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Top Best Answers To The Question How Much Protein Do You Need To Build Muscle Bodybuilding
To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine recommends that a person eats between 1.2-1.7 g of protein per kg of body weight per day. For a 130-lb woman looking to gain muscle mass and strength, that’s 71-100 g, and for a 150-lb man, that’s 82-116 g.
Those who are looking for an answer to the question «How much protein do you need to build muscle bodybuilding?» often ask the following questions:
Camp Total Calorie Consumption
Camp Total Calorie Consumption focuses on protein as one of the parts of an overall balanced diet. The thinking here is that carbs and fats are just as important as protein and cant simply be substituted altogether.
With bulking and shredding, for example, protein tends to take centre stage, whereas you actually need quite a lot of carbohydrates for sustained muscle growth too. Carbs are the main energy source of the human diet and play an important role in muscle growth and restoration. Fats also give your body energy, in addition to playing an important role in cell growth and protecting the organs. A specific group of fats known as essential fatty acids are particularly important as they help regulate blood pressure, the immune response and liver functioning. You therefore need to ensure you include all three in your diet, and thats why you might want to set your protein goals based on your total calorie intake.
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Whats The Most Protein You Can Eat Per Day
Still, this isnt even the most amount of protein that you could eat per day. The amounts given above are determined to be the upper limits of where noticeable benefits stop occurring. In other words, there seems to be a dose-response up until these upper numbers, and then the benefits level off. So whats the most you can eat without experiencing health issues? Likely higher…much higher.
We can start by looking at a protein intake, a review put out by The International Journal Of Sport Nutrition And Metabolism. They state that a healthy individuals daily protein intake of 2.5g/kg a day would be suitable for healthy individuals and present no health risks4. Hmmm 2.5g is more than 0.8g3x actually.
Before we go down this road any further, the real issue with trying to answer whats the most protein you can eat is simply the fact that studies havent really examined that specifically at least what were aware of. Were talking about a study that keeps feeding participants more and more protein until their kidneys bleed .
However, what we can answer from a different angle and answer What’s the most protein we know of that can be consumed with no kidney damage?
Are You Getting Enough Protein
So the current daily reference intake of protein is 50g, while the recommended dietary allowance suggests that you should eat a modest 0.8g of protein daily per kg of bodyweight. If you’re not already aware, let us be the first to tell you: that’s not enough to really pack on muscle.
Elite athletes eat around 2g per kg every day, says Dr Karen Reid, a sports science nutritionist who’s worked with the Wales rugby team, and the founder of Performance Food. She recommends getting near that level for the first 12 weeks of a new workout programme. Thats when youre sore, when youre breaking down muscle fibres and creating new structures. And damage plus fuel equals growth. After 12 weeks, she recommends scaling back to between 1.2g and 1.6g per kilo.
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Health Benefits Of Eating Protein
Protein helps to maintain body tissues, including muscles, organs, the nervous system, blood, skin, and hair. It also serves as a transport mechanism for oxygen, fats, vitamins, and minerals.
In addition, eating protein can help you manage your weight because it takes longer to digest a protein-rich meal. After consuming a meal with protein, you’re likely to feel full and satisfied longer.
The amount of protein needed to lose weight is actually higher than it is to maintain your weight. This is because when you are in a calorie deficit, you lose muscle mass easier. To preserve muscle, increasing the amount of protein you eat can help. How much depends on your current weight, body composition, calorie needs, and more.
Some protein foods have additional health benefits. Legumes are high in protein and fiber and contain phytochemicals that may have health benefits. Fish, such as salmon, tuna, herring, and trout, are high in protein and also omega-3 fatty acids that are essential for health.
The Effects Of Protein
Protein intake affects how much lean muscle you gain from exercise. If eating more protein enables more muscle growth, then any additional protein to your usual diet should help, right?
Its not quite that simple.
Researchers have discovered a phenomenon called the protein change theory. If you want to gain more strength and muscle by adding protein to a typical diet, theres evidence you cant just add a little more to make a difference.
Research has shown the increase in your diet must be significant.
The protein change theory was created after researchers noticed conflicting results of studies.
In studies when strength trainees increased their habitual protein intake, some gained strength and muscle, and others saw no change.
When looking closer at how much the intake was increased between those who got stronger and those who didnt, a clear answer stood out:
- Studies showing noticeable strength and muscle gains averaged a protein consumption increase of 60%.
- Studies with small increases, such as those under 20%, led to no changes.
In terms of actual amounts, a 60% increase for a person who eats 50 grams of protein per day is jumping to a daily amount of 80 grams .
To maximize muscle and strength growth, protein intake can have an effect. According to the protein change theory, a large increase, perhaps as much as two-thirds of your current intake, may be needed to notice extra results .
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Whey Protein And Vegan Pea Protein Are Life Savers
The most anabolic type of protein is whey protein. Other proteins are effective, but tend to have different amino acid profiles, most notably a decreased amount of leucine, the most anabolic of all amino acids.
If you follow a vegetarian/vegan lifestyle and/or are intolerant of whey protein, vegan proteins and BCAA supplements can be beneficial.
We make both types of proteins here at transparent labs, and no, our whey protein and vegan protein are not like the others
Check out our ultra-pure and natural grass fed whey protein isolate and concentrate here. We also have certified organic vegan protein consisting of pea and rice protein with no artificial sweeteners!
Does More Daily Protein Build Muscle Faster
More daily protein does help build muscle faster, but only to a certain point.
If youre not consuming enough protein, youre going to have a difficult time recovering from training or building muscle, period.
And if you go from insufficient protein to adequate protein intake, youll absolutely build muscle faster.
But if you make sure to follow the protein recommendations from the previous two sections, its unlikely that increasing your daily protein past that point will help build muscle faster.
Keep in mind that while protein intake is a vital part of building muscle, youve also got to eat plenty of calories and train hard.
If you want to make faster progress, pay close attention to those factors, too.
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