Where Should My Protein Come From
When eating protein, you want to make sure it is a complete protein, meaning it contains all 9 essential amino acids. Eggs, milk, and beef are high-quality proteins that are easily digestible. And it is important to diversify your protein choices you want to provide your body with a variety of protein throughout the day to keep your energy levels up and support your overall health.
Lean meats, like turkey, chicken, and fish are also a good source of protein. 3 oz. of chicken or fish contains anywhere from 19-24 grams of protein.
3 oz of cooked chicken is about the size of a deck of cards.
One large egg contains around 6 grams of protein.
Dairy is another great source of protein a 5.3 oz container of plain Greek yogurt contains 15 grams of protein. A cup of milk has roughly 8 grams of protein and an ounce of cheese contains 7 grams of protein. Legumes have protein, too! A cup of lentils contains roughly 16 grams of protein.
If you fall into the category of a very highly active or professional athlete, it may be necessary for you to take in more protein throughout the day. And while protein supplements can be a good way to do this, it is important to find a high-quality protein powder that doesnt have unnecessary additives, like artificial flavorings, artificial food dyes and coloring, and even metals! So, before purchasing a protein powder, consult with a nutritionist to see what might be best for your body.
Here Are The Protein Amounts In Some Common Keto Foods:
- One large egg = 6 g protein
- One large avocado = 4 g protein
- One medium head of cauliflower = 11 g protein
- One 8-oz chicken breast = 70 g protein
- One 8-oz beef ribeye steak = 54 g protein
- 100 grams of salmon = 20 g protein
- 100 grams of shrimp = 20 g protein
- One hamburger patty = 28 g protein
- One 6-oz can of tuna = 40 g protein
- One slice of bacon = 3 g protein
Of course, if you go for fattier cuts of fish and meat, then youll find that it contains less protein and more fat instead. Its another reason why we always suggest eating the skin on fish as well as on chicken and going for fattier cuts of beef and pork.
Bottom Line: Most people can have a steak, an egg, and probably a chicken breast in one day and be ok with their protein intake. Of course, this can really vary depending on your protein needs.
Why Should I Start Taking Collagen
Before explaining why you should take collagen, allow us to first explain what collagen is. Collagen is the most abundant protein in the human body. Commonly referred to as the glue that holds you together, collagen is found in all your connective tissues including your bones, cartilage, ligaments and joints.
Unfortunately, your bodys collagen production naturally declines as you age, starting as early as your twenties. By your forties, you begin to lose 1% of your body’s collagen per year . By the time you reach your 60s or 70s, lost collagen negatively impacts your hair, skin and joint health. A decrease in collagen causes brittle hair and nails, wrinkly skin, stiff joints, brittle bones and a damaged gut lining.
Fortunately, you can make up for lost collagen by taking collagen supplements. With collagen supplements, you increase collagen synthesis in the body, leading to a number of health benefits.
Studies have shown collagen supplements can increase skin elasticity and hydration, reduce joint pain, increase bone density, repair your gut lining and even increase fat-free muscle mass . Plus, collagen is filled with 18 different amino acids and contains over 11 grams of protein in a 13-gram serving.
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Protein Requirements For People Over 70
If you’re over 70 and typically have just toast and jam for breakfast, you might want to add protein to your meal. While protein at breakfast is a good idea at any age, research suggests that eating the right amount daily is even more important for maintaining optimal health when you’re over 70.
How Much Protein Per Meal
Muscle protein synthesis is the process of building new skeletal muscle tissue. When MPS chronically exceeds muscle protein breakdown , resulting in a positive net protein balance, we can expect muscle growth over the long term. Each time you eat represents an opportunity to promote muscle growth through the stimulation of MPS.
Protein-feeding studies using various doses of whey protein suggest that 0.24 g/kg/meal will maximize the MPS of the average young adult, whereas 0.40 g/kg/meal will maximize the MPS of most young adults. For older adults, these two values jump to 0.40 and 0.60 g/kg/meal.
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How Many Grams Of Protein Should I Eat Per Day
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
How Much Protein Do You Need To Lose Fat
The only way to lose weight is to create a caloric deficit, meaning you eat fewer calories than you consume, Sauza says. Eating protein as part of a well-rounded diet can help satiate you so you eat fewer calories overall, but simply increasing your protein intake without creating a caloric deficit will not make you lose weight.
If you are trying to lose weight and are concerned about maintaining muscle mass, make sure protein comprises 10% to 20% of total daily calories, Sauza says. But, this varies depending on age, weight, and current strength training regimen.
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How Much Protein Should I Eat On Keto Heres What The Keto Experts Said:
Because theres a lot of varying views on protein intake on Keto diets, weve included some quotes from Keto experts below.
In general, the consensus seems to be that we need protein, but the exact amount we need really depends
Ever heard of a protein sparing modified fast? Listen to our podcast here for yet another aspect of this whole protein on keto thing.
Creatine: How Much Should You Be Taking
Creatine is the most scientifically significant supplement of the past thirty years, and Im not just talking about the bro-science here. Its obviously known for making athletes bigger and stronger, but thats not all it has to offer. Creatines benefits are numerous, but what most peopleincluding most supplement manufacturers, if labels are any indicationdont understand is what it does at the cellular level. This is important because your creatine levels can affect nearly every cell in your body.
Believe it or not, weve known about creatine for over a century, and weve known for nearly that long that supplementing with it does good things. For years now, the basic explanation behind creatines efficacy is that its the active transport of ADP back into ATP . An elegant explanation, to be sure, but what does it actually mean?
Beyond the Bro-Science
ATP is the energy currency of your cells, and ADP results from the breakdown of ATP, which releases a phosphate molecule and ADP. ADP is then recycled, a phosphate is reattached, and ATP is formed again. Each of your cells contain mitochondria, which convert fatty-acids, ketones, and glucose into ATP via the Krebs cycle.
Many Varieties, One Choice
The Dosing Rationale
/0.95 + 2g 27.3g
This alleviates the need for a loading period. If youre fairly lean, this leads to a simple formula:
If you’d like to see Kiefer’s sources, .
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Protein Is Hard To Store As Body Fat
During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy is stored as fat is important.
The body processes the three different macronutrients in very different ways.
Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or protein.
This process makes it much harder for protein to store as body fat.
One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency .
During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat. If you are looking for ways to lose weight fast, consuming protein is a great option!
Why You Shouldn’t Calculate How Much Protein You Need Based On Total Calories Or Weight
On a simple level, protein guidelines generally fall into one of two camps: a proportion either of how much you eat or how much you weigh. However, both are flawed if youre looking to build muscle fast.
Take only eating a specific percentage of protein. The problem is that the numbers are going to be affected in a big way by your total calorie intake. For example, 30 per cent protein on a 2000-calorie diet is very different from 30 per cent protein on a 4000-calorie diet despite the fact that the percentages are exactly the same: 150g a day compared to 300g a day.
So, calculating your protein intake relative to your weight could be better, as it stays consistent regardless of how many calories you’re packing in.
For example, if you were to eat two grams of protein per kilo of bodyweight, you’ll be fuelling yourself with the same amount of protein regardless of your total daily calorie count whether that’s 1500 or 4000. However, this system is also not without its flaws.
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Is 100 Grams Of Protein Enough To Build Muscle
As stated above, people in general areadvised to consume a minimum of 0.36 grams of protein per pound of body weight or 0.8 grams of protein per kilogram of body weight per day, but people who prioritize building muscle should aim for more than that minimum. Although theres not one magic number and recommendations vary by person, theAmerican College of Sports Medicine recommends 1.2 to 2.0 grams of protein per kilogram of body weight for athletes. Following that general guideline, consuming closer to 1.6 to 2.0 grams of protein per kilogram of body weight may be beneficial for bodybuilders and those looking to build muscle or maintain lean body mass. In the average 150-pound adult whos actively strength training or resistance training, that might look like 75-120 grams of protein daily 100 grams being most peoples sweet spot. It has been proposed that muscle protein synthesis is maximized in young adults at a dose of around 2025 grams of a high-quality protein.
You may have concerns that eating too much protein is bad for the kidneys, but 100 grams of protein per day is generally safe for healthy adults. High amounts of protein can be harmful to the kidneys if a person already has kidney issues however, for healthy individuals, consuming around 2.2 grams of protein per kilogram is fine, as noted in a 2010 study published in the peer-reviewed journal Medicine & Science in Sports & Exercise.
Take Collagen To Benefit Your Gut Skin And Joint Health
Collagen is the most abundant protein found in the human body, strengthening all your connective tissues. Unfortunately, collagen production naturally declines as you age.
To make up for collagen lost due to aging, you can take collagen supplements. When choosing a collagen supplement, choose hydrolysed collagen peptides with only one ingredient. In addition, you should choose a product thats GMO-free, free of additives or bulking agents, and extracted from high-quality sources.
To help replace collagen lost due to aging, mix one serving of collagen peptides into your morning beverage. Hunter & Gather Bovine Collagen is sourced from grass-fed cattle, while the is made from wild-caught fish. Both options provide 10-13 grams of collagen per serving an amount high enough to provide a number of health benefits for your hair, skin, nails, joints and digestive tract.
All information provided on our website and within our articles is simply information, opinion, anecdotal thoughts and experiences to provide you with the tools to thrive.
It is not intended to treat or diagnose symptoms and is definitely not intended to be misconstrued for medical advice. We always advise you seek the advice of a trained professional when implementing any changes to your lifestyle and dietary habits.
We do however recommend seeking the services of a trained professional who questions the conventional wisdom to enable you to become the best version of yourself.
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How Much Protein Per Day To Build Muscle Lose Fat & Be Healthy
As you now know, your daily protein intake plays an absolutely crucial role in terms of the overall health and function of your body.
And if you want to lose fat, build muscle, or really just improve the way your body looks or performs in virtually any capacity, protein becomes even more important.
So, now that you know why you need it, the question becomes how much of it do you need? Exactly how much protein is ideal for you, your diet, and your specific goal?
Lets answer that
Suggested Dosage From The Manufacturer
Most collagen supplements have a suggested daily dosage printed on the packaging.
Powdered supplement packaging often suggests taking 12 scoops daily, while a pill or gummy supplement may recommend 12 pieces.
Depending on the supplement, these servings can vary significantly in collagen content, so check the nutrition facts label for detailed dosage information.
A 2.515-gram daily dose of collagen appears to be safe and effective. The amount you should take depends on the particular supplement and why youre taking it.
Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people wont experience adverse side effects.
Still, some have reported symptoms, such as an unpleasant taste, feeling overly full, or other stomach complaints .
Thus, its best to check with your healthcare provider if you plan on taking more than the recommended dosage of these supplements.
Collagen supplements appear to be safe and effective for the general public, although some people may experience mild side effects with its use.
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How Many Grams Of Protein Should I Eat A Day
Heads up: When we say grams, what were referring to are the grams of the macronutrient protein and *not* the foods it comes from. For example, one large egg weighs about 50 g, but only provides a little over 6 g of protein.
When it comes to the total amount of protein you need, the current international Recommended Dietary Allowance for both men and women is 0.8 grams per kilogram of body weight .
This means a 150-lb. person would require about 54 g of protein while a 200-lb. individual would need 72 g.
This RDA is only the minimum to avoid a protein deficiency. Certain peeps often require more protein, including:
Can You Overeat Protein On Keto
The answer is probably not.
Many people believe that gluconeogenesis can kick you out of ketosis, but this is unlikely to happen for several reasons.
Even if you never ate another carbohydrate again, the body needs small amounts of glucose to function.
Specific organs, like the liver, do not use anything other than glucose to fuel various metabolic functions.
The main goal of the body is to maintain homeostasis. Too little sugar is just as harmful as too much sugar . The body needs some sugar to stabilize blood sugar.
That being said, the body doesnt like to rely on gluconeogenesis unless it has to. It takes a lot of energy to make glucose from protein or other compounds, so the body readily switches over to ketones for energy when it can.
A 2013 study found that during a low-carb fast, it took approximately 8 hours for the body to produce 50 grams of carbs through gluconeogenesis. Of those 50 grams of carbs, only 3 grams came from the protein that had been consumed during that 8-hour window.
If youre afraid that gluconeogenesis from protein will produce too many carbs and kick you out of ketosis, you can see that it is pretty unlikely to happen.
Unless youre insulin-sensitive or are an insulin-dependent diabetic, you shouldnt run into any issues with protein affecting your blood sugar.
However, there is some evidence that a high protein diet may be harmful to health.
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What Types Of Protein Powder Are There
There are many different types of protein powder available on the market, each with their own benefits and drawbacks.
Whey protein is obtained from milk and is a by-product of the cheese making process. The liquid that separates from the curds is known as whey and it contains protein and milk sugars.
There are different types of whey, namely the concentrate, isolate and whey hydrolysate. Concentrates contain 60 80% protein, with the remainder being made up of fats and carbohydrates. Isolates tend to contain 90 95% protein.
Whey is rich in branch chained amino acids , which are required for muscle growth and recovery.
Casein is also obtained from milk. Even though it is absorbed faster by the body, studies have shown that is not as effective at increasing muscle protein synthesis as whey.
Both whey and casein are great sources of protein but may not be ideal for those with lactose intolerance.
Whereas whey can contain up to 95% protein per serving, plant based powders tend to contain around 40 50%.
They also tend to lack certain amino acids . This is why 2 or more different plant proteins are sometimes mixed, in order to provide all the 9 essential amino acids required by the body.
Plant based protein powders are great for people who are lactose intolerant or vegan, and there are lots of different brands that produce them.