How Much Protein Should You Have Daily

So How Much Protein Should You Get

PROTEIN INTAKE! How Much PROTEIN Should You Have Daily?

Findings suggest that adults over 65 need 1 to 1.2 grams of protein per kilogram of body weight. Younger adults should aim for 0.8 grams per kilogram of body weight.

For the biggest benefits, spread your protein intake out across your meals and snacks, and aim for a mix of different sources. Here are a few ideas that can help you hit the mark:

Eggs are quick, easy to make, and inexpensive, Stulce says. And youll get 6 grams of protein in each one.

A nutritional shake like BOOST is easy to sip on the goand delivers 10 grams of protein per serving.

Make a sandwich, wrap, or salad with tuna fish. A 3-ounce serving packs 20 grams of protein.

A hearty bowl of bean soup is simple but satisfying. Youll get about 18 grams of protein from two cups of lentil or split pea.

Protein For Muscle Gain

While similar to the recommendations for weight loss, the recommendations for muscle gain are to consume between 1.2 and 2.2 grams of protein per kilogram of bodyweight per day.2 This amount is adequate to help muscles recover and build, but it is important to make sure you are also consuming enough calories overall to create a surplus. Working out hard and eating enough protein will not cause gains in muscle mass without eating enough calories overall.

Does Protein Have Any Negative Health Effects

Protein has been unfairly blamed for a number of health problems.

Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.

Though protein restriction is helpful for people with preexisting kidney problems, theres no evidence that protein can cause kidney damage in healthy people (

31 ).

Overall, theres no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to optimize their health.

Summary

Protein does not have any negative effects on kidney function in healthy people, and studies show that it leads to improved bone health.

The best sources of protein are meats, fish, eggs, and dairy products, as they have all the essential amino acids that your body needs.

Some plants are fairly high in protein as well, such as quinoa, legumes, and nuts.

However, most people generally dont need to track their protein intake.

If youre healthy and trying to stay that way, simply eating quality protein sources with most of your meals, along with nutritious plant foods, should bring your intake to an optimal range.

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Do Men And Women Need The Same Amount Of Protein

Men often consume much more per day than women, but this is generally due to the fact that men tend to weigh more than women. A 150-pound woman would need to consume the same amount of protein as a 150-pound man, assuming they both had the same physical goals in mind.

Women and men are far more similar than they are different, both genetically and in terms of their nutritional needs. This applies to all other nutrients as well.

Bill Campbell, Ph.D., the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, has studied how varying amounts of protein in the diet influence body composition in resistance-trained women. In the article How Much Protein to Women Really Need? he explained that adding an additional 400 or more calories of protein foods to the diets of women who were strength training several times a week had a surprising effect.

Not only did the women gain lean weight, but as Campbell writes, The women on the higher-protein diet actually lost more body fat than women on the lower-protein diet, even though they consumed more calories!

That said, women may have different goals and want different things from their protein powder, like lower carbs, extra collagen, and so on. The best protein powders for women are created to address these other nutritional considerations as well.

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What Should You Do

How Much Protein You Need After a Workout

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

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Can Protein Help You Lose Weight

Including protein as part of a balanced diet has been proven to assist with weight loss.

Of the three macronutrients, protein is the most satiating. Studies have shown that it provides a feeling of fullness for

meta-analyses of studies showed increased weight loss, fat mass loss, and preservation of lean mass following high protein, calorie-restriction diets versus low protein, calorie restriction diets. Participants in these studies also had lower blood pressure, triglycerides, and reduced waist circumference overall when on the high protein diet.

How Much Protein Should You Eat While Pregnant

Growing a human requires a bit more protein intake. Along with your protein needs, your body has to account for your babys nutrients too.

The current RDA recommends pregnant people should eat about 1.1 g/kg of protein for all stages of pregnancy.

But, some researchers note that this amount doesnt take into account the changing needs during different pregnancy stages. Some will recommend 1.2 to 1.52 g/kg each day in early pregnancy and late pregnancy .The same goes for those exclusively breastfeeding. Research indicates that in order to maintain your own muscle mass while providing adequate nutrition to your bébés, you should aim to eat around 1.7 to 1.9 g/kg of protein per day.

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How Much Protein Should You Eat For Muscle Gain

If youre looking to beef up your biceps, protein is one major contributor.

According to a 2018 article, to see muscle gains you want to get in more protein than your body breaks down .

Participating in resistance exercises followed by eating quality protein keeps the net protein balance positive. And continuing that pattern regularly can lead to muscle growth over time. This is why a post-workout protein shake is a staple for many weight lifters to pack on the muscle.

But the actual amount of protein needed to build muscle seems to vary. Some research states that eating about 20 to 40 g of protein after resistance exercise and every 3 hours throughout the day can help you see some gains. Other research states that targeting a protein intake of 1.6 to 2.2 g/kg per day is ideal.

Whey Protein Dosage For Weight Loss

How much protein should you have?

Want to burn an extra 80-100 calories per day and curb your appetite? Look no further than whey protein! Not only can it boost your metabolism, but it also curbs cravings, which reduces the urge to snack and overeat all resulting in fat loss. The good news is, you dont need to consume large amounts of whey protein to reap the fat-burning benefits of this supplement.

The Recommended Daily Allowance for protein is a minimum of 0.4-0.6 grams of protein per pound of your body weight. Do note, thats the bare minimum amount you need to meet your basic nutritional needs and avoid deficiency. To really reap the benefits for weight loss, its best to get around 30% of your daily calories from protein.

In case youre wondering, one scoop of our Organic Whey Protein contains 20 grams of clean protein. With this in mind, heres our general recommendation on how much whey protein to take per day for fat loss:

  • MODERATE ACTIVITY :10-20 grams of protein should do the trick to curb cravings and boost your metabolism.
  • HIGH ACTIVITY : 20-40 grams of protein will keep hunger cravings at bay and promote a healthy metabolism.

Kickstart your metabolism with our deliciously filling #fatfueled Chocolate Avocado Smoothie for breakfast!

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Can You Build Muscle Without Protein

Protein is highly essential for our overall body. After all, our muscles are made of protein. Thats why our body requires adequate protein to have the building blocks to support muscle mass. However, protein alone cannot do the entire job of building muscle mass. For that, you need to balance protein intake and the rest of your diet to achieve the desired results.

Further, if you have whey protein shakes in your diet without doing any physical training, you will not be able to gain muscle tissue. Protein shakes only work when your muscles are under stress from working out. Otherwise, it can cause damage to muscle fibers.

Thats why your body needs high-quality protein after a workout to repair the muscle tissues. After this process, the body needs rest, allowing the muscle to rebuild stronger and healthier.

So, if you think you can take protein shakes without any physical training, it is like taking medicine when you are not sick. There is no point in having it then. Therefore, a protein shake without physical training or workouts can severely damage health.

How Much Protein Is Too Much This Is How Much You Really Need

It’s possible to overdo it.

No doubt, protein is a good thing. Its the building block of our muscles, bones, and other tissues, and getting enough of the nutrient essential for health.

Word seems to have gotten around about the many benefits of protein. According to Nielsen, 83 percent of Americans consider protein to be an important part of their diet for overall health, and over half intentionally seek out high-protein foods.

Although its certainly possible to get enough protein from food sources like meat, fish, eggs, and soy, many people choose to add more protein throughout the day with supplements like protein shakes and bars. The U.S. market for protein supplements was around $8.4 billion in 2021 and is projected to grow about eight percent every year, according to Grand View Research.

But is it possible to get too much of a good thing? The answer, of course, is yes. Too much of anything can be harmfuleven drinking too much water can be fatal .

Whether youre loading up on protein as part of a strength-building routine, a low-carb diet , or just because you really love beef and want to eat it at every meal, its important that you dont overdo it.

Heres what to know about how much protein is too much, and what you should keep in mind when youre upping your intake.

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Protein Intakes And Health

Protein is relatively ubiquitous in the food system so a diet which is deficient in protein is also likely to be deficient in other nutrients such as vitamins and minerals. In developing countries where access to a balanced dis challenging, protein-energy malnutrition can develop, which can lead to the conditions kwashiorkor or marasmus characterised by thinness. Protein deficiency in the body can occur in anyone at times of increased demand , increased losses or dysregulation in protein metabolism.

In terms of where we get protein from in the diet, the relative merits of plant versus animal derived protein are key for both nutrition science and environmental sustainability. Dietary guidelines around the world, including the UK, US and Canada promote a shift towards getting more protein from plant-based sources such as beans, peas, lentils and less from meat and meat products, particularly red and processed meats, as this tends to result in a dietary pattern that provides protein, with less saturated fat and salt and more fibre.

Table 2. Mean daily intakes of selected foods from the Beans, pulses, fish, eggs, meat and other proteins food group

Food group

Table 3. Target intakes and possible ranges for dietary protein sources in the EAT Lancet planetary diet

Food

Protein Helps You Feel Full Longer

How Much Fat Protein And Carbs Should I Eat Daily To Lose Weight

One of the biggest things that impedes weight loss is hunger.

People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.

Protein is the most satiating of all the macronutrients .

Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.

For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals .

Another study showed that including protein into a glass of water decreased hunger compared to water alone .

Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and dont really make a meaningful impact for most people .

Currently, there is no consensus on the optimal level of daily protein intake in ones diet with regard to stay full. However, roughly 1.8 – 2.9 grams of protein per kilogram daily appears to provide substantial benefit on satiety .

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Aim For At Least 20 Grams Of Protein At Each Meal

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.14 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.

Can you eat too much protein in one meal? This is controversial, with surprisingly little research to answer the question. Two studies in 2009 showed that consuming 20 or 30 grams of protein at a meal maximally stimulate muscle growth.15

Adding more in a meal did not increase immediate muscle growth. Some have interpreted this to mean that anything above 30 grams in a single meal was wasted. However, this isnt what the studies showed.

Since there are other potential benefits to protein intake beyond immediate muscle synthesis, these studies dont prove that the extra protein is wasted.

In addition, how does eating just once or twice a day affect the way protein is used? Do low-carb diets change this? Since we dont have answers to these questions, at this time we dont recommend limiting protein to a maximum of 30 grams per meal.

Here’s Exactly How Much Protein You Should Eat For Muscle Gain And Weight Loss

Regardless of your goal the answer is simple: 30 grams of protein at every meal.

A 180-pound guy who wants to maintain his current weight would need 100 to 130 grams, or six palm-sized portions of protein-rich foods, every day. Thats about 30 grams at each meal and an additional 10 to 20 grams in two snacks. Chicken breast is great, but so are chicken thighs, tofu, salmon, pork, shellfish, whitefish, lamb, tempeh, and much more.

And don’t forget that a heaping scoop of most protein powders will net you around 30 grams of the nutrient.

Within the larger picture of your daily diet, that means youll want to consume 30 percent of your daily 2,600 calories from protein.

And, yes, that includes plant proteins.

If you’re trying to reduce the amount of meat youre eating, you need to swap in a high-protein plant food.

Some plant foods that are high in protein: soybeans , quinoa, chickpeas, lentils, any kind of nut, peas, any kind of bean, and seitan. You can use an app to track your nutrient intake, or you can simply aim for a palm-sized portion of whatever protein youre including in your meal.

Also, be careful with snacking. Youll find some protein products on the market that contain a measly four grams per serving, along with an abundance of added sugars.

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How Much Protein Per 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.

My practical recommendation to people is that if you carry a BMI of over 30 or a body fat percentage above 25-30% it makes more sense to base your protein recommendations off of your goal weight.

For the correct amount of protein to gain muscle, check this resource out.

Still How Much Protein

Daily Nutrition Tips: How much protein should you eat?

The most important thing to get right is your overall protein intake because if youre not eating enough relative to your workout intensity/volume, it will affect your rate of progress.

Quite a few studies have looked into nutritional protein intake in the context of resistance training .

The upper limit for total daily protein intake is about 2.2 grams per kilogram of bodyweight. After that, any gains appear to tail off for even the biggest protein sponges amongst us.

Most people appear to lie in the 1.6 g/kg to 2.0 g/kg range.So, after much doodling around with numbers, heres a general rule of thumb to follow:

1. Consume enough protein to make 1.8 grams per kilogram of your bodyweight.

For example: for a 91 kg person , that equates to 163.8 grams of protein from your diet.

2. Then, after your workout or on non-training days, take the following amount of your protein powder, as determined by your bodyweight range:

  • 140 to 169 lbs take 30 grams of protein post-workout
  • 170 to 199 lbs take 35 grams of protein post-workout
  • 200 to 219 lbs take 40 grams of protein post-workout
  • 220 to 250 lbs take 45 grams of protein post-workout

If you are outside these weight ranges then try to consume a total of 1 gram per pound of bodyweight including your protein supplement if you do resistance training on a regular basis.

Again, these guidelines are for people looking to put some kind of figure to their ideal post-workout protein shake.

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