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.
What Happens If Your Kidneys Leak Protein
People with proteinuria have unusually high amounts of protein in their urine. The condition is often a sign of kidney disease. Your kidneys are filters that dont usually let a lot of protein pass through. When kidney disease damages them, proteins such as albumin may leak from your blood into your pee.
If Youre A Regular Person Who Just Wants To Be Healthy And Fit:
- Follow Precision Nutritions portion recommendations.We suggest a portion of lean protein at every meal, to keep that protein pool full and ready to help your body repair and rebuild.
- Try different kinds of protein.Expand your repertoire and menu. This will help you get the best range of nutrients from real food.
- If youre over 65, eat more protein.This helps slow down age-related muscle loss, which improves long-term health and quality of life.
- If youre a plant-based eater: Plan your meals carefully.Without animal products, youll probably have to work a little harder to get enough protein. You might consider adding a plant-based protein powder to help yourself out.
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Low Blood Pressure And Heart Rate
Symptoms such as feeling faint, shortness of breath, or chest pain, could be serious signs of a protein deficiency. Low protein levels can cause low blood pressure, which can lead to brain malfunctions and fainting. Low blood pressure occasionally causes shortness of breath or chest pain due to an inadequate blood supply to the heart muscle . If you experience any of these symptoms, get help from a medical professional immediately.
What Protein Is And Why It’s Important
Before we work out how much protein you need, let’s first break down exactly what it is. Put simply, protein is a macronutrient that is built from amino acids, which are stitched together into long chains. Some of these chains your body can make naturally known as non-essential and some of which it cant. These are called essential amino acids and you need to source them from food. When you chow down on a chicken breast your body breaks proteins down into their constituent amino acids, which it then uses to build everything from new muscle to organs and hair.
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You’re A Vegetarian Or Vegan
Eat These Recipes:High-Protein Vegan Recipes
Good news for those forgoing animal products: If you’re eating enough calories, opting for a plant-based diet doesn’t automatically mean you’re not consuming enough protein. According to the Academy of Nutrition and Dietetics, the terms “complete” and “incomplete” protein are misleading. “Protein from a variety of plant foods, eaten during the course of a day, supplies enough of all indispensable amino acids when caloric requirements are met,” the Academy said in a 2016 position statement.
Vegetarians and vegans may need to pay a bit more attention to what foods give them the best protein-for-calorie value than the average meat-eater, but eating a varied diet that includes protein-rich legumes and soy will keep your body and muscles humming along just fine.
Other great vegetarian sources of protein: eggs, Greek yogurt, nuts, quinoa and peanut butter. See our Top Vegetarian Protein Sources if you need help eating more protein. Vegans, read up on our Top 10 Vegan Protein Sources.
How Much Protein Do You Need Every Day
Protein is essential to good health. The very origin of the word from the Greek protos, meaning “first” reflects proteins top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. Its common for athletes and bodybuilders to wolf down extra protein to bulk up. But the message the rest of us often get is that our daily protein intake is too high.
The Recommended Dietary Allowance for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, its the minimum amount you need to keep from getting sick not the specific amount you are supposed to eat every day.
To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary , that translates into 53 grams of protein a day.
But use of the RDA to determine how much protein you need daily has actually caused a lot of confusion. “Theres a misunderstanding not only among the public, but also somewhat in our profession about the RDA,” says Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs. “People in general think we all eat too much protein.”
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How To Get Enough Protein
Now that you have an estimate of the amount of protein you need, the last question to answer is: how do I eat all this protein?
Our #1 recommendation is to get protein from whole foods whenever possible. This will ensure you get plenty of vitamins and minerals.
A serving of protein is about the size and thickness of your palm:
Protein can come from any number of sources, including:
- Meat .
- Fish and shellfish .
- Legumes .
Not a meat-eater? Read our massive plant-based guide!
However, if youâre aiming for the higher ranges of protein intake you might need to supplement.
Personally, I drink a protein shake daily to help me reach my goals.
Some protein supplements to consider:
Check out The Ultimate Protein Shake Guide for more protein powder recommendations and recipes on how to make delicious smoothies.
Whether through whole foods or supplements, protein should be a main part of every meal you eat. Itâs one of our top recommendations for being a healthy nerd.
You can always adjust up or down based on your results.
If you need any help along the way, we got you.
Here are three ways to continue your journey with Nerd Fitness.
Try your free trial right here:
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Calculating Your Protein Needs
While the above guidelines give you a good sense of where your protein intake should fall, calculating the amount of daily protein that’s right for you can help you fine-tune this further.
To determine your protein needs in grams , first, calculate your weight in kilograms by dividing your weight in pounds by 2.2.
Next, decide how many grams of protein per kilogram of body weight is appropriate for you.
- Use the low end of the range if you are in good health and are sedentary: 0.8g per kg.
- Use a higher number if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Then multiply your weight in kg times the number of protein grams per day.
154-pound male who is a regular exerciser and lifts weights, but is not training at an elite level:
- 154 lb/2.2 = 70 kg
- 70 kg x 1.7 = 119 grams protein per day
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Other Sources Of Protein
Relying too heavily on protein powder will throw your diet off balance and may lead to adverse health conditions. Try to remember that everything is better in moderation. Determine your ideal daily protein intake and then begin to incorporate one or two protein powder shakes into your diet, usually during the time that you exercise. Outside of this time, you should be designing a diet for yourself that also includes some of these protein sources for a more balanced diet.
Pay More Attention To The Type Of Protein In The Diet Than The Amount For Example Cut Back On Red Meat And Increase Salmon Yogurt Or Beans Intake Said Dietitian Lavleen Kaur
Protein is an essential macronutrient necessary for growth and maintenance. Foods rich in animal protein include meat, fish, eggs, poultry, and dairy products, and plant foods rich in protein are primarily beans, nuts, and grains. The current recommended daily allowance for protein is 0.8 g protein/kg body weight/day for adults .
The nutritional supplement industry vigorously promotes high protein diets , and many athletes consider them the set standard for muscle development, and/or reduction of body fat. On the other hand, some scientists claim that excessive use of protein supplements or a high protein diet can cause health disorders.
So, let us analyse the pros and cons of the same. Protein intake through food should supply essential amino acids which the body cannot produce. Adequate protein intake is mostly required during childhood, teenage, pregnancy, lactation, and old age. During adulthood, it is required to maintain daily losses of protein that occur during day-to-day activity.
Therefore, it is necessary to consume enough protein to avoid malnutrition as we age. It is also important to maintain muscle mass and strength. In recent years, some people have advocated a high-protein diet to speed up metabolism and promote weight loss, although the degree of success in this area varies widely.
How much protein is too much?
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What Is Protein Deficiency
Protein deficiency is when your intake is unable to meet your bodys requirements.
An estimated one billion people worldwide suffer from inadequate protein intake .
The problem is especially severe in Central Africa and South Asia, where up to 30% of children get too little protein from their diet .
Certain people in developed countries are also at risk. This includes people who follow an imbalanced diet, as well as institutionalized older people and hospitalized patients .
While true protein deficiency is uncommon in the Western world, some people get very low amounts from their diet.
Too little protein may cause changes in body composition that develop over a long period of time, such as muscle wasting.
The most severe form of protein deficiency is known as kwashiorkor. It most often occurs in children in developing countries where famine and imbalanced diets are common.
Protein deficiency can affect almost all aspects of body function. As a result, it is associated with many symptoms.
Some of these symptoms may start to occur even when protein deficiency is marginal. They are listed below, along with some typical symptoms of kwashiorkor.
Summary: Protein deficiency is when people do not get adequate amounts of protein from their diet. Kwashiorkor, its most severe form, is most commonly seen in children in developing countries.
How Much Protein Should I Eat To Build Muscle
If youâre trying to build muscle, youâre going to want to eat enough protein to induce muscle repair and growth.
Proteins are the building blocks of muscle, so youâll need plenty if youâre looking to build a muscular physique!
If youâre of healthy weight, active, and wish to build muscle, aim for 0.64â1.09 g/lb .
There is some evidence that a higher range might be beneficial. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.
As we mention in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when eating in a caloric surplus to grow muscle.
More protein may counteract this a little.
If youâre an experienced lifter on a bulk, intakes up to 1.50 g/lb may help you minimize fat gain.
Now of course, if you want to grow muscle, you canât just eat proteinyou also need to strength train!
Luckily, were experts on that.
Here are some resources to begin your training:
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How Much Protein You Need
People do have different protein requirements depending on their age, their size, their levels of activity and health. However, those requirements are not as high and don’t vary as much, as some of the popular hype around protein might lead one to believe.
Current dietary guidelines set forth by the U.S. Department of Agriculture recommend that adult women consume 46 grams of protein per day or 10%30% of your total calories. For adult men, 56 grams of protein is recommended or 10%30% of your total calories.
The USDA offers the following guidelines as to what serving sizes equal an ounce of protein: In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group.
Signs And Symptoms Of Protein Deficiency
Few nutrients are as important as protein.
Protein is the building block of your muscles, skin, enzymes and hormones, and it plays an essential role in all body tissues.
Most foods contain some protein. As a result, true protein deficiency is rare in developed countries. However, some people may still be at risk.
Deficiency leads to various health problems, while low protein intake may also be a concern, as it can cause subtle changes in your body over time.
This article lists 8 symptoms of low protein intake or deficiency.
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How Much Protein Should I Eat Choose The Right Amount For Fat Loss Muscle And Health The Real Story On The Risks Of Eating More Protein By Helen Kollias Phd
Will protein help me lose weight? Should I eat it at every meal? Could too much damage my kidneys? At Precision Nutrition, our inbox is filled with questions about the pros and cons of eating more protein. In this article well set the record straight, so you can finally separate the facts from the fiction.
MAYBE YOURE A PROTEIN PROMOTER.
You buy protein powder in bucket with a handle format. You know the protein counts of every food you eat.
After every workout, you jam those amino acids into your cells. You swear you can feel them getting swole.
OR MAYBE YOURE A PROTEIN AVOIDER.
Maybe youve heard bad things.
Like: Protein will damage your kidneys.
Or: Protein will give you cancer.
Or simply: We all eat too much protein.
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.
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How Much Protein You Need To Gain Muscle
Since protein is the number one building block of our muscles, its very important to be getting enough of it every day, especially if youre looking to build muscle mass. You should aim for 1.5 grams of protein per pound of body weight. So, for example, if you weigh 150lbs, you should aim to eat around 225g of protein per day. You should also aim to eat in a calorie surplus . This will help you to gain muscle size more quickly and easily. BUT, you do – of course – need to be doing lots of weight training alongside this diet. Otherwise, youll gain fat rather than muscle.
How To Actually Calculate Your Protein Needs
Perhaps, then, the best way to measure how much protein you need to consume daily is based on lean body mass, or everything in your body that isnt fat. This could provide a more accurate figure than focusing on just your total weight.
Of course, if youre a fitness model sitting comfortably at four per cent body fat, then theres obviously not going to be much difference whether protein intake is expressed relative to your weight or lean body mass. For the average guy, however, it’s a considerably different story. They’re likely to be carrying more weight around their midriff and have a higher body-fat percentage.
On the flipside, let’s look at an obese man who weighs 135kg. In this case, it would be unwise to base his protein intake on his total bodyweight. Using the 2g of protein per kg, he’ll be eating a whopping 270g protein on a daily basis.
Needless to say, our hypothetical overweight man definitely doesnt need to be eating the equivalent of 10 chicken breasts a day, even if he’s looking to build muscle. In fact, most research shows little benefit to consuming more than 2.2g of protein per kg of lean body mass.
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