Maybe You Want To Lose Fat Or Gain Muscle Or Be Healthy
You just want to do the right thing and eat better. But with conflicting information about protein, you dont know what to think.
Or, if youre a fitness and nutrition coach, youre wondering how the heck to clear up the confusion about protein among your clients.
Lets get into it.In this article, well explore:
- What are high-protein diets?
- How much protein is right for me?
What Grams Of Protein Really Means
This is a very common area of misunderstanding.
In nutrition science, grams of protein refers to the number of grams of the macronutrient protein, not the number of grams of a protein-containing food like meat or eggs.
An 8-ounce serving of beef weighs 226 grams but only contains 61 grams of protein. Similarly, a large egg weighs 46 grams but only packs 6 grams of protein.
If youre at a healthy weight, dont lift weights, and dont exercise much, aiming for 0.360.6 grams per pound is a reasonable estimate.
This amounts to:
Can I Eat Too Much Protein
Now that Iâve drilled it into your head that you should be eating plenty of protein, a natural question will arise:
How much protein is too much protein?
Weâve got good news for you: as long as youâve got a healthy liver and kidneys, you can eat lots of protein with no ill effects.
As Examine points out in its research on protein:
âHigher protein intakes seem to have no negative effects in healthy people,â**
**Of course, if you have specific kidney or medical issues with regards to protein intake, PLEASE go with your doctorâs recommendation for required protein consumption!
Go ahead and aim for the high end from our protein calculator.
One final note: if our current recommendation for protein is a lot higher than what you normally do, ease into it.
Donât go from minimal protein intake to woofing down steak and eggs while chugging a protein shake.
Studies have found that immediately doubling protein intake can have negative effects.
Increase your intake gradually, a little more each day, and youâll be fine!
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Do You Need A Protein Supplement To Lose Weight
Protein supplements arent an essential component of a healthy, well-balanced diet.
But for those who struggle to meet their daily protein goals, they are incredibly useful.
That makes protein powders, bars, and other similar sources a great option particularly if youre on the go a lot and rely on convenience.
If you do decide to invest in a protein supplement, wed highly recommend checking out Performance Lab Protein.
This particular protein powder is ideal for those looking for faster body composition. A bonus is that it features USDA-certified organic ingredients for added peace of mind.
Plus, its high amount of l-leucine is delivered up to 30% faster than whey protein, which means its capable of improving your recovery considerably.
If youd like to find out more about this protein powder, then feel free to check out our complete Performance Lab Protein review.
Performance Lab SPORT Organic Brown Rice Protein
But What About The Planet
Another objection to a higher protein diet is that itâs bad for the planet. Are your muscles just a sign of you being an egotistical, narcissistic moron who doesnât believe in climate change?Fortunately, not.Unless you eat steak and burgers every day.As you can see from the graphic below, there are huge differences between the greenhouse gas emissions of different foods. And, surprisingly , itâs not because of the distance between your plate and where the food came from. The most important determinant of the foodâs carbon footprint is how itâs farmed. Beef and lamb do not score well. So, if you’re concerned about the environment then just replace this pair of ruminants with a combination of chicken, pork, fish, eggs and milk. In doing so, you’ll have cut your contribution to the planetâs demise by a factor of ten.
*You get bonus virtue-signalling points for consuming nuts as these actually have a negative land use change score .Source:
Eating pork, chicken, eggs and milk is better for the environment than eating chocolate and drinking coffee. Youâll make the biggest reduction of your carbon footprint by cutting out beef and lamb.
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How Much Protein Do I Need To Consume Daily
Like I mentioned before, the American College of Sports Medicine says if youre performing a good amount of resistance training, you need somewhere between 1.2 and 1.7 grams of protein per kg of body weight. We know your hypothetical body weight in kgwe just figured that out to be 56.82. So we take 56.82 and multiply it by the American College of Sports Medicines recommendations.
Well start by multiplying 56.82 by 1.2 grams protein. Plug that into your calculator and youd get about 68 grams of protein.
That means, at a minimum, you need to consume about 68 grams of protein each day to continue to build strength and muscle. Lets find out how much you need to consume at a maximum, according to these recommendations.
Well again take your body weight in kg, 56.82 and multiply that by 1.7 .
56.82 x 1.7 = 97 grams of protein.
If you wants to get enough protein to support muscle growth, you need to consume anywhere between 68 and 97 grams of protein per day.
How Much Protein Should I Eat To Lose Weight
If youâre looking to lose weight, eating plenty of protein will be an important part of the equation.
Why is protein important for weight loss?
Think of it this way: protein is the only macronutrient you donât store.
- Carbs are stored as muscle glycogen.
- Fat is stored as body fat.
Your body can use either as a fuel source while itâs in a calorie deficit.
Not so for protein.
Meaning most of the protein in your body is currently doing a job: building muscle tissue, making enzymes, strengthening bones, etc.
If you donât eat enough protein, your body will turn towards your muscles for its needs.
So if youâre not careful when youâre losing weight, you could lose muscle AND fat.
Obviously, from a health and physique standpoint, this is not good.
Thatâs why you need to eat plenty of protein and strength train when youâre in a calorie deficit so you lose fat while retaining your hard-earned muscle mass.
The other important point about protein and fat loss: protein will help you stay full.
If youâre trying to lose weight, keeping your hunger at bay will be critical. Luckily, studies have found that those on a high-protein diet tend to eat fewer calories overall.
If you cant seem to lose weight, start eating plenty of protein!
Are you currently on a weight-loss mission?
We can help!
Here are some resources to get you going:
You can also download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:
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Helps Squeeze In Extra Nutrients
Protein shakes can be a simple way to squeeze some extra vitamins and minerals into your daily diet.
Vegetables like spinach, kale, zucchini, and beets are all rich in nutrients and can be easily blended into a protein shake.
Fruits like strawberries, blueberries, bananas, and kiwis are also high in fiber, antioxidants, vitamins, and minerals and can help boost the flavor of your smoothie or shake.
Other nutritious ingredients that you can add to your protein shake include nuts, seeds, yogurt, milk, herbs, and spices.
Protein shakes are a quick and convenient breakfast option that can help squeeze some extra nutrients into your diet and keep you feeling full.
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What Are The Health Benefits Of A High
Making sure that every meal and snack have a good source of protein in them will help keep you more focused and feeling satiated and satisfied throughout the day, Zeitlin says. Protein also helps build and maintain strong muscles so you may notice your body looking a lot leaner, even without working out.
Additionally, if youre cutting back on a lot of white flour items to make room for more protein then youll also reduce the amount of inflammation in your body, which may be contributing to weight gain. You may also notice that your skin looks clearer and brighter with less white starch and more protein, says Zeitlin.
How Much Protein Should I Eat A Day To Lose Weight
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight . Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram if aiming for weight loss.
Similarly, What at Mcdonalds has the most protein?
First up, the McDouble has 390 calories and 22 g of protein. You can go without the bun if youd like. The premium Asian Salad with Grilled Chicken has a whopping 35 grams of protein, and you can enjoy it with their low-fat balsamic vinaigrette.
Subsequently Which protein helps lose weight? Whey Protein
While many studies support whey proteins conventional use for building muscle, many others suggest it may aid weight loss as well . This product by Optimum Nutrition contains 24 grams of whey protein per scoop and may support both muscle gain and fat loss.
What happens if you eat too much protein?
Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
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Women And Protein Counting Grams
One way to make sure you are getting enough protein is to count the grams in everything you eat. Different sources have different recommendations, but generally 0.8 grams of protein per kilogram of body weight is the minimum. For women who are active or trying to lose weight, more is better.
A good general guideline is 1.2 to 2.0 grams of protein per kilogram of body weight.
For a woman who weighs 150 pounds this means eating between 80 and 136 grams of protein per day. The high end of this range is pretty extreme and only really necessary for any client doing a lot of strength training, preparing for fitness competitions, or who is a serious athlete. Experts recommend you dont stay in that upper level indefinitely.
Signs Youre Not Eating Enough Protein
Not all women need to count grams of protein. If your client has very specific fitness goals, or really struggles to balance macros or lose weight, counting can be useful. For the rest of us it may just take greater awareness to realize if were not getting enough protein:
- Feeling unusually fatigued or weak
- Brittle or damaged hair and nails, flaky skin
- Being hungry a lot of the time
- Getting sick a lot or staying sick longer than expected
- Slow healing of wounds
- Edema, swollen feet or hands
Check out this post on the ISSA blog about protein myths to learn more about this important macronutrient and why its hard to get too much.
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It Turns Out Calories Aren’t The Be
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When it comes to losing weight, most of us are concerned with calorie intake – but one expert says it could be time to look elsewhere.
According to Alexandra Miller, a corporate dietician, protein should be your focus.
Why? It turns out that eating adequate protein is essential to your weight-loss success as it keeps you feeling fuller for longer, repairs muscle tissue and ups your energy levels.
How Much Protein Is Too Much Find Out Here
How much protein a day do I need? Often, its because were trying to lose weight or trying out vegetarian or vegan options that this important question pops into our mind. But sometimes, its because of a food allergy or a challenging chronic illness. Or, maybe we just want to exercise our options. We are constantly trying to improve our lives and our health by learning more about the food we eat, and understanding the amount of protein we need is one way to do that.
So, is there an optimal amount? How much protein is too much, if there is such a thing? If so, what is it? And are there better proteins than others? We are going to help you answer those questions and many others. We have done scientific research to help take the guesswork out of these questions, so you can enjoy your diet, make adjustments, and live a healthier life.
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How To Choose Foods With Protein
When choosing foods for protein, it is important to consider amino acids. There are nine essential amino acids that we need to eat because our bodies cannot make them from other molecules. All animal sources of protein provide these essential components. Plant proteins are mostly not complete, but they can be combined to include all nine.
For women looking to eat a healthy diet and to consume adequate protein, variety is important. If you get protein from a lot of different types of food, youll hit all the bases and get all the essential amino acids. Some foods that are particularly high in protein, with all essential amino acids, include:
- Three ounces of skinless chicken 28 grams
- Three ounces of steak 26 grams
- Three ounces of turkey 25 grams
- Three ounces of tuna or salmon 22 grams
- Three ounces of shrimp 20 grams
- Six ounces of Greek yogurt 18 grams
- Four ounces of one percent fat cottage cheese 14 grams
- One ounce of soy nuts 12 grams
These are high-protein foods, but nearly all foods have protein. Just one fist-sized serving of broccoli, for instance, has three grams of protein. A one-ounce serving of nuts or seeds has between four and seven grams of protein. Include a variety of meat, poultry, fish, dairy, and plant-based foods to meet your protein needs.
Supporting Bones Hair And Nails
Protein is structural. It provides the basic material for connective tissue, bones, hair, and nails. For women, bone health and density is important, especially as we age. Getting enough protein can keep bones strong and minimize the density loss that comes with aging. It also keeps hair and nails looking healthy and strong.
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What Is A High Protein Snack
Here are 30 high protein snacks that are healthy and portable, so you can enjoy them even when youre on the go. Jerky. Jerky is meat that has been trimmed of fat, cut into strips, and dried. Trail mix. Turkey roll-ups. Greek yogurt parfait. Veggies and yogurt dip. Tuna. Hard-boiled eggs. Peanut butter celery sticks.
What Counts As A Low Carb Diet
Theres no clear definition of exactly what constitutes a low carb diet, and whats low for one person may not be low for the next.
An individuals optimal carb intake depends on their age, gender, body composition, activity levels, personal preference, food culture, and current metabolic health.
People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise, like lifting weights or sprinting.
Metabolic health is also a very important factor. When people develop metabolic syndrome, obesity, or type 2 diabetes, their carb needs change.
People who fall into these categories are less able to tolerate a lot of of carbs.
The optimal carb intake varies between individuals, depending on activity levels, current metabolic health, and many other factors.
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Why Might You Eat More Protein
Since we need protein to grow, maintain, and repair our tissues, hormones and immune system, there are times we need more protein.
The standard RDA of 0.8 g/kg is great if youre sedentary and not building or repairing your tissue.
But you may need more protein if you are:
- physically active, either through workouts or your job
- injured or sick
- improve other indicators of cardiometabolic health.
Win all around.
Here are some specific scenarios that might call for more protein.
What Happens If You Eat Too Much Protein
If youre wondering what happens if you eat too much protein, heres the scoop. Eating too much protein is inadvisable as it can cause colorectal cancer, heart disease, kidney problems, and osteoporosis. Indulging in too much of it, even when following a low-carb high-protein diet, can easily increase your fat stores and risk nutrient deficiencies.
A secondary problem exists when we eat too much protein. Doing so excludes other vital nutrients, fiber, heart-healthy fats, and complex carbohydrates. As we eat too much of one thing, we end up excluding other things. A well-balanced diet at every meal contributes to improving overall health and lowering your chances of developing diseases.
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