Adjusting Your Protein Intake
If you need help meeting your age groups recommended amount of protein, an easy way to up your intake is by adding a protein supplement to your diet. People often use protein powder to help better meet their bodys needs, as well as maximize muscle gain and fat loss with a higher protein intake.
Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice or peas. With so many different forms of protein powder out there, it can be difficult to find one thats tailored specifically to your body type and health goals. Thats where Gainful comes in: Gainful creates a customized protein supplement based on your body type, dietary needs, activity level and fitness goals. You just take a quiz to find your personalized blend of the finest, high-quality ingredients, and Gainful takes care of the rest. Whether youre looking to build muscle, starting a weight loss journey or just simply want to take back control of your health, its never been easier to integrate a personalized protein powder into your program. Theres a Gainful protein powder for everyone and every diet gluten-free, lactose-free, soy-free and anything in between.
Worried about making changes to your diet and lifestyle on your own? With Gainful, youre never in this alone: Each subscriber has unlimited access to a personal Registered Dietitian, whos available to answer your questions whenever they pop up.
Getting Too Little Protein
Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare in Australia, as the Australian diet generally includes far more protein than we actually need. However, protein deficiency may occur in people with special requirements, such as older people and people following strict vegetarian or vegan diets.
Symptoms of protein deficiency include:
- wasting and shrinkage of muscle tissue
- slow growth .
Replace Cereal With Eggs
Many breakfast foods are low in protein, including toast, bagels, and cereals.
Although oatmeal contains more protein than most cereals, it still only provides about 5 grams in a typical 1-cup serving .
On the other hand, 3 large eggs provide 19 grams of high quality protein, along with important nutrients like selenium and choline .
Whats more, several studies have shown that eating eggs for breakfast reduces appetite and keeps you full for several hours, so you end up eating fewer calories later in the day .
According to one older study, eating whole eggs can also modify the size and shape of your LDL cholesterol particles in a way that may even decrease your heart disease risk .
Replacing cereal with eggs boosts protein consumption, makes you feel more full, and helps you eat fewer calories.
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Protein Requirements For Adults Ages 18
The current recommended dietary allowance for protein is 0.8 grams per kilogram of body weight a day for adults over 18. So according to this formula, a person who weighs 150 pounds requires at least 55 grams of protein each day.
As you may have noticed, 18 through 65 is a pretty large age-range. During these years of your life, age doesnt have as much to do with your protein requirements as your weight and overall fitness goals do. So when it comes to figuring out your bodys protein needs during this portion of your adult life, you should use your weight as the determining factor.
Using the formula above, plug in your weight to determine your general protein recommendation, then make any necessary adjustments based on your lifestyle or health goals. For example, adults who stay active and prioritize protein as part of their diet might want to have anywhere between 1-1.5 grams per kilogram, depending on fitness level, instead of the generally recommended 0.8 grams per kilogram of body weight per day.
Optimal Daily Protein Intake For Vegetarians And Vegans
The protein requirements discussed so far were based on studies that used animal-based protein supplements, such as whey or egg protein supplements, or were conducted mostly in omnivores. There is no reason to believe that people who get their protein mostly or entirely from plants have inherently different protein requirements, but since plant-based proteins tend to be lower in quality than animal-based proteins, if you obtain most of your protein from plants you will need to pay attention not just to the amount of protein you eat but also to the quality of that protein.
A proteins quality is determined by its digestibility and amino acid profile.
Digestibility matters because if you dont digest and absorb some of the protein you eat, then it may as well not have been eaten. Animal-based proteins consistently demonstrate a digestibility rate higher than 90%, whereas proteins from the best plant-based sources show a digestibility rate of 6080%.
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Percentage Of Total Calories
Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein.
First, determine how many calories your body needs each day to maintain your current weight:
- Find out what your basal metabolic rate is by using a BMR calculator .
- Determine how many calories you burn through daily activity and add that number to your BMR.
Next, decide what percentage of your diet will come from protein. The percentage you choose will be based on your goals, fitness level, age, body type, and metabolic rate. The Dietary Guidelines for Americans 2015-202 recommend that protein account for somewhere between 10% and 35% for adults.
Multiply that percentage by the total number of calories your body needs for the day to determine total daily calories from protein.
Finally, divide that number by 4.
Women Should Eat 46 Grams Of Protein Per Day
The Institute of Medicine of the National Academies declares that the daily recommended protein intake for an adult is 0.8 grams per kilogram of body weight. Or, in terms of pounds, it is 8 grams of protein for every 20 pounds of weight. In the United States, the daily recommended intake for women is 46 grams.
But this figure fluctuates given various factors. As the U.S. Department of Agriculture points out, the amount of protein each individual needs depends on their age, sex, and level of physical activity. These additional factors are vitally important to determining the best daily balance of proteins that you should be consuming. Body size, physical activity level, age, total calorie intake, and your overall health are all also important. Youll need additional protein if you fit into these categories:
- Older than age 35
- Large bones or larger in mass
Protein Shakes Powders And Supplements
Protein shakes, powders and supplements are unnecessary for most Australians health needs. According to the most recent national nutrition survey, 99% of Australians get enough protein through the food they eat.
Any protein you eat on top of what your body needs will either be excreted from your body as waste, or stored as weight gain.
The best way for you to get the protein you need is to eat a wide variety of protein-rich foods as outlined in the Australian Dietary Guidelines, as part of a balanced diet. But if you are still interested in using protein shakes, powders and supplements, talk to your doctor.
The Moon And Your Cycle
Our bodies have a natural rhythm. We have a 24-hour circadian rhythm and we have a monthly one. Before artificial light, our bodies very much were in tune with the moon. One lunar cycle is about 28 days which is close to the length of a menstrual cycle. We are supposed to be most fertile during the full moon and the least fertile during the new moon. Seed cycling embodies this natural rhythm. Therefore the follicular phase should begin on a new moon and the luteal phase begins on the full moon. It is okay if you are not in sync. But it is useful to know if you are trying to get your cycle back. If you dont know where you are in your cycle, start this on the new moon.
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Include A High Protein Food With Every Meal
When it comes to protein, its not just the total amount you take in every day that matters. Getting enough at each meal is also important.
Several researchers recommend consuming a minimum of 2030 grams of protein at each meal.
Studies show that this amount promotes fullness and preserves muscle mass better than smaller amounts eaten throughout the day .
Examples of foods high in protein include meat, fish, poultry, eggs, legumes, and soy products like tofu or tempeh.
You can also select foods from this list of delicious high protein foods to make sure you meet your needs at every meal.
Include a high protein food at each meal to get what you need to feel full and maintain muscle mass.
How Much Protein Does A Dog Need
The amount of protein required in a dogs diet depends on several factors, such as your dogs age, current health status, reproductive status, and the dogs activity level. But there are several ways and guides to help you make sure that you give enough protein to your dogs.
As a rough approximation, the protein required for a dog will depend on its ideal body weight. So, a 30-lb dog at its ideal body weight will most likely need 30 grams of protein daily. An overweight dog, like a 38-lb dog that should be just around 30-lbs, the protein requirement should be 30 grams per day.
The AAFCO has also set minimum standards for necessary nutrients for pets. The most basic guide from AAFCO in terms of protein for dogs is 22.5% for dog growth and reproduction and 18% for adult maintenance. But, if you can find dog foods that meet the standard of AAFCO, that will ensure that your dog gets the minimum nutrients needed.
The FEDIAF has also released a more detailed version of the AAFCO pet nutrient standard. For dogs in early growth and reproduction requires 25 grams of protein or 100 grams of dry matter. Dogs in late growth require 20 grams of protein or 100 grams of dry matter.
Adult dogs that eat more because of high energy levels will need 18 grams of protein or 100 grams of dry matter. For adult dogs that eat less because of low energy levels, it requires more protein, about 21 grams of protein or 100 grams of dry matter.
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Spread Protein Throughout The Day
Some people only eat one large meal per day. Or they eat minimal to no protein at certain meals.
Breakfast meal that can easily be void of protein. If an older adult eats a pastry and coffee every day for breakfast, they are getting virtually no protein at this meal.
Cant the pastry breakfast eater just get more protein at lunch? The problem is that our bodies can only synthesize so much protein at a time. Research suggests that ~30 grams of protein at a time is needed for maximal muscle protein synthesis .
A more even distribution of protein throughout the day has been shown to be associated with higher muscle mass in older adults . As such, spreading protein throughout the day is a good way to ensure our bodies are able to use the protein we are consuming.
Protein Calculator: How Much Protein Do I Need
Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Here’s the number to aim for to build muscle, lose weight, and support your exercise goals.
The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreâperhaps as much as double.
This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!
Optimal Daily Protein Intake For Pregnant Women
The protein RDA for pregnant women is 1.1 g/kg. This value was estimated by adding three values:
The RDA for a healthy adult
The amount of additional body protein a pregnant woman accumulates
The amount of protein used by the developing fetus
However, as we saw previously with non-pregnant healthy adults, the RDA may not be sufficient, let alone optimal. Theres some IAAO evidence that the RDA for pregnant women should be about 1.66 g/kg during early gestation and 1.77 g/kg during late gestation . Moreover, a meta-analysis of 16 intervention studies reported that protein supplementation during pregnancy led to reduced risks for the baby:
34% lower risk of low gestational weight
32% lower risk of low birth weight
38% lower risk of stillbirth
This effect was more pronounced in undernourished women than in adequately nourished women. Importantly, these values were determined from sedentary women carrying one child, meaning that pregnant women who engage in regular physical activity or are supporting the growth of more than one child may need even higher amounts.
Also, keep in mind that we can only tell you what the studies reported we cant possibly know about your health and your pregnancy specifically. Please be sure to consult with your obstetrician/gynecologist before making any changes.
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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Greater Risk Of Bone Fractures
Muscles are not the only tissues affected by low protein intake.
Your bones are also at risk. Not consuming enough protein may weaken your bones and increase the risk of fractures .
One study in postmenopausal women found that a higher protein intake was associated with a lower risk of hip fractures. The highest intake was linked to a 69% reduced risk, and animal-source protein appeared to have the greatest benefits .
Another study in postmenopausal women with recent hip fractures showed that taking 20 grams of protein supplements per day for half a year slowed bone loss by 2.3% .
Summary: Protein helps maintain the strength and density of bones. Insufficient protein intake has been linked to a lower bone mineral density and an increased risk of fractures.
List Of Foods With Complete Proteins
If red meat is your primary source of protein, be very careful. Although red meat is considered a complete protein, it can also contain saturated fats and sodium which are considered to be unhealthy. It is proven that regularly eating red meat causes cancer, diabetes, heart disease, and osteoporosis. The World Health Organization has even criticized red meat cooked at high temperatures for being carcinogenic.
So, how else can you get complete proteins? Well, you can combine different incomplete proteins to make up the essential amino acids you need. By eating different plant-based foods, you can still meet your daily intake of essential nutrients.
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You’re Trying To Lose Weight
Protein takes longer to digest than carbs, helping you feel full, and also pushes your body to secrete the gut hormone peptide YY, which reduces hunger. “When you bring protein to about 30% of your daily calories, you’ll naturally eat less,” says Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases appetite and also, in my experience, helps you manage cravings.”
While studies are mixed about whether consuming more protein leads to weight loss, research is pretty clear that protein can help you retain more of your lean muscle as you lose fat. One 2011 study suggests amping up protein to as much as 1.8 to 2 grams per kilogram of body weight per day to stave off muscle loss when restricting calories. Cut back on refined carbs to balance out the extra calories from adding protein.
How To Do Seed Cycling
- The Follicular Phase Days 1 to 14 Consume the following:
- 1 tablespoon ground flaxseeds
- 1 tablespoon ground pumpkin seeds
- fish oil
- The Luteal Phase Days 15 to 28, Consume the following:
- 1 tablespoon ground sesame seeds
- 1 tablespoon ground sunflower seeds
- evening primrose oil
The seeds in the follicular stage support estrogen production and the seeds in the luteal supports progesterone production.
Ideally, it is best to ground the seeds daily, this optimises freshness. Seeds can go rancid easily. The seeds should be kept in the fridge or if you want to ground a larger amount, freeze the grounded seeds and take out daily.
You can consume the seeds how you like, for some suggestions add them to your breakfast oats, yogurt or smoothies. Do not heat them up, although you can sprinkle them on hot foods.