How Much Protein Should You Consume

How To Check Youre Eating A Good Amount Of Protein

How Much Protein Should You Eat Per Day?

As many of the experts above stated, protein is essential for our bodies to function correctly. So, dont under-eat protein in your quest to achieve high ketone levels!

If youre just looking to maintain your muscle mass, then a rough guide for protein is to consume 0.8 g of protein per lb of lean body mass.

Therefore, it may be best to spread out your protein intake evenly among two or three feedings rather than consuming most of it at one meal at least if you want to increase your muscle mass.

Therefore, it may be best to spread out your protein intake evenly among two or three feedings rather than consuming most of it at one meal at least if you want to increase your muscle mass.

If youre looking to build more muscle, then youll need to consume a bit more protein .

According to Registered Dietitian Franziska Spritzler, RD and Dr. Andreas Eenfeldt, M.D., Research has suggested that your body needs about 20-30 grams of protein at each meal to ensure that amino acids get incorporated into your muscles. Therefore, it may be best to spread out your protein intake evenly among two or three feedings rather than consuming most of it at one meal at least if you want to increase your muscle mass.

If youre not sure how to calculate lean body mass, scroll up to the explanation above or check out this article.

Then use a tracking app like My fitness pal to make sure youre not under-eating protein or overeating by too much!

What Should You Do

Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.

Before you start ramping up your daily protein intake, there are a few important things to consider. For one, dont read “get more protein” as “eat more meat.” Beef, poultry, and pork can certainly provide high-quality protein, but so can many plant foods including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some healthier sources of protein.

Its also important to consider the protein “package” the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.

One more thing: If you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice though how healthy the choice is also depends on the total protein package.

Good sources of protein

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:

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How Much Protein Should You Eat

    A question that I get often from my nutrition clients, especially those who are runners, is: How much protein should I eat?

    If youve ever questioned if youâre consuming enough protein as a runner, read on to learn the basics about protein, why you need more protein as an athlete, protein intake recommendations for the casual athlete up to serious endurance/ultra runners, and my recent favorite protein-rich snack option.

    Thank you to Gone Rogue for sponsoring this post!

    So When It Comes To Protein How Much Is Too Much

    whats good to eat: How Much Protein Should You Eat Daily ...

    It’s hard to provide a specific answer since so much is still uncertain and the experts themselves don’t agree. However, for the average person it’s probably best to aim for no more than 2 gm/kg that would be about 125 grams/day for a 140-pound person. New information could change our thinking about the maximum safe amount, but until we know more about the safety, risks and benefits of high protein diets, this seems like a reasonable recommendation.

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    How Much Protein Should You Have A Day For Weight Loss

    Protein is the one macronutrient that never gets a bad rep when it comes to losing weight. Thats because eating enough protein is shown to help weight loss.

    Foods that are high in protein have a thermic effect, meaning they can boost your metabolism and increase use of energy. So increasing the percentage of protein in your diet can wind up increasing energy expenditure.

    Protein is also the most satiating macronutrient, leaving you feeling full and satisfied after a meal. A small 2014 study on healthy women found that eating a high protein snack after lunch led to less afternoon hunger. And 100 fewer calories were consumed at dinner compared to those noshing on high fat and high carb snacks.Aiming to consume more than 1.2 g/kg per day has also been shown to boost fullness compared to the normal range .

    Peanut Or Almond Butter

    Peanut and almond butter are great sources of protein, but you want to make sure that youre purchasing all-natural foods. Highly processed peanut butter often contains too much sugar and other ingredients that make it more unhealthy than nutritious. With nearly eight grams of protein in every two tablespoons of peanut butter, you can use this source of protein as the main component of a meal or as a healthy snack paired with slices of fruit.

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    However Not Everyone Agrees That Too Much Protein Can Prevent Ketosis

    It looks like a lot more research needs to be done before we know for sure

    • We havent found any solid evidence to support the idea that excess protein is turned into glucose. More experiments are needed to confirm that this still holds true in keto dieters.
    • The key = less than 20 grams of carbs per day. The lesson = high protein intake doesnt erode glucose control or kill ketones in the context of carbohydrate-restriction.

    Bottom Line:

    Bottom Line: There isnt conclusive evidence that protein can prevent ketosis. So, our recommendation for Keto is to decrease your net carb intake first and then if youre not getting the results youre expecting, then look into your protein intake.

    Stunted Growth In Children

    How much protein should you eat?

    Protein not only helps maintain muscle and bone mass, but its also essential for body growth.

    Thus, deficiency or insufficiency is especially harmful to children whose growing bodies require a steady supply.

    In fact, stunting is the most common sign of childhood malnutrition. In 2013, an estimated 161 million children suffered from stunted growth (

    27 ).

    Even marginally low protein intake may impair immune function. One small study in older women showed following a low-protein diet for nine weeks significantly reduced their immune response .

    Summary: Eating too little protein may impair your bodys ability to fight infections, such as the common cold.

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    Foods High In Protein

    There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have. Generally, it is easier to meet your RDA of protein by consuming meat and dairy, but an excess of either can have a negative health impact. There are plenty of plant-based protein options, but they generally contain less protein in a given serving. Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients.

    If possible, consuming a variety of complete proteins is recommended. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet. Examples of complete protein foods or meals include:

    Meat/Dairy examples

    • Hemp and chia seeds
    • Spirulina
    • Almonds

    Can You Lose Weight By Eating Too Much Protein

    Its possible to overeat protein, but not as easy as it is with carbohydrates. Protein has a high satiety value, meaning it keeps you feeling full for a long time. The body also uses protein for energy more slowly than carbs or fat, so its less likely that youll feel hungry after eating a high-protein meal.

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    Can I Build Muscle With Just Protein

    Studies have shown that ingesting 20 to 40 grams of protein around the time of a workout seems to maximize the body’s ability to recover after exercise, but it takes more than just protein to build muscle. If your focus is on muscle building, then youll want to consume more calories to help stimulate that desired muscle growth but those calories shouldnt just be from protein. In fact, you should focus more on carbohydrate consumption if youre trying to increase muscle mass than you would if your end goal was just to lose weight.

    While you’re working to build muscle with exercise, protein should make up 25% of your total calories. That makes your macronutrient breakdown about 25% protein, 45-60% carbohydrate and 20-30% fat. If youre aiming for 100 grams of protein per day, try having 25 grams of protein per each meal, whether thats four meals per day or your standard three meals per day with two snacks that have about 12.5 grams of protein each.

    Should You Include Protein Supplements In Your Diet

    How Much Protein Should You Eat Each Day?

    Most folks should need to include protein supplements as part of their keto diet you should easily be able to meet your daily protein needs by eating nutrient-dense whole foods, like those mentioned above.

    Some recipes, especially those for shakes and smoothies, list protein powder in their ingredients: if youd like to try those out just be careful to pick a protein powder that doesnt contain artificial sweeteners, preservatives, soy or processed milk powder.

    Im personally a fan of the Equip Beef Protein . The chocolate flavor has just stevia and unsweetened cacao powder.

    Bottom Line:

    Bottom Line: You really dont need protein supplements. But if you choose to use them, make sure they dont have artificial sweeteners, preservatives, or soy/processed milk powder like Equip Beef Protein.

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    Once All The Basic Functions Of The Body Get The Protein They Need Where Does The Extra Go

    Providing we are not sick, under physical duress or putting in too many hours at the gym, the extra protein becomes fuel for the body. When it comes to exercise, your body will burn carbohydrates first as they are the easiest to convert into glucose. Then it will turn to fats and lastly to protein. If you are on a low-carb diet, the body will be forced to burn fat. If you have little fat to begin with, then protein it is. This is why competing bodybuilders will amp up their protein and drop their calories during a cutting cycle forcing the body to burn any residual fat but still have energy from protein for workouts. That being said, this is not a healthy state for your body to stay in and professional athletes know this. You need all three macronutrients to keep a healthy body and all systems running at peak performance.

    Protein Increases The Thermic Effect Of Food

    The thermic effect of food is the cost of digesting your food.

    Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.

    While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.

    In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .

    However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.

    You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.

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    The Amino Acid Profile Varies Between Plant And Animal Proteins

    When eaten, protein is broken down into amino acids.

    Proteins and amino acids are used for almost every metabolic process in the body.

    However, different proteins can vary greatly in the types of amino acids they contain.

    While animal proteins tend to contain a good balance of all the amino acids that we need, some plant proteins are low in certain amino acids.

    For example, some key plant proteins are often low in methionine, tryptophan, lycine and isoleucine.

    Bottom Line:

    All proteins are made up of amino acids, although the amount and type of each amino acid varies based on the protein source.

    How Much Protein Do You Need Each Day

    How much protein should you eat?

    Current guidelines, established by the Institute of Medicine in 2002, recommend adults 19 years of age and older consume 10 to 35 percent of their daily calories from protein. That’s about 200 to 700 calories from protein for a 2,000-calorie diet. Another way to calculate how much protein you need each day is to multiply 0.8 grams of protein per kilogram of your body weight. With a little math, this translates to 54 grams of protein for a 150-pound woman, or 65 grams for a 180-pound man.

    Here are some examples of what 10 grams of protein looks like:

    • 2 small eggs

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    How Much Protein Carbs & Fat Should You Eat

    A few weeks ago, I wrote a post about how to find your daily calorie needs. The logical next question is: How many of these calories should come from protein, carbs, and fat respectively?

    In this post, I will explain what calories and macronutrients are and give my recommendation on how much of each to eat in your daily diet.

    How Much Protein Do I Need For Weight Loss

    If youre looking to build muscle while also losing weight, youll want to keep your protein intake high but lower your carbohydrate intake slightly. The goal is to get plenty of protein while controlling overall calorie intake. People looking to only build muscle should increase the amount of calories they consume for ultimate muscle growth, but if weight loss is part of the end-goal, then youll want to be mindful of total calories.

    Your protein needs for weight loss will depend on what your activity level is roughly anywhere between 1.2-1.8 grams per kilogram, with 1.6 being the sweet spot for maintaining and building muscle while losing weight. Youll need to eat enough to ensure your body has the fuel it needs for necessary processes, but achieving weight loss might require a reduction or adjustment in your daily calorie intake.

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    Timing Of Protein Intake After A Workout Does It Matter

    Yes, the timing of protein intake after a run matters!

    Its especially important to make sure to take in protein right after a workout the optimal window for eating after a workout is about 30 45 minutes.

    This recovery window is the best time to maximize skeletal muscle protein synthesis and replenish glycogen stores to help your body rebuild muscle and recover so youâre ready for the next workout. Its also really important to eat right after a workout so you dont find yourself having sugar cravings later on in the day due to under-fueling!

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    If protein starred in a sitcom, it would be called Everyone Loves Protein. Were a protein-obsessed nation, with food labels often advertising protein content and companies adding protein to seemingly every food item you can think of. The current darling among macronutrients is being pumped into everything from pasta to oatmeal to energy bars as everyone seems to want more of it.

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