Protein Grams Per Day
As an alternative to the percentage approach, you can target a specific number of protein grams per day. One simple way to get a range of protein grams per day is to translate the percent range into a specific protein gram range. The math is easy.
Each gram of protein contains four calories. Simply divide the two calorie range numbers by four. Someone who eats 2,000 calories per day should consume 200 to 700 calories from protein, or 50 to 175 grams of protein.
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.
Getting Or Staying Sick
Amino acids in your blood help your immune system make antibodies that activate white blood cells to fight off viruses, bacteria, and toxins. You need protein to digest and absorb other nutrients that keep you healthy. There’s also evidence that protein can change the levels of disease-fighting “good” bacteria in your gut.
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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:
Ways To Get More Protein Without Eating Meat
There are lots of wholesome ways to increase your protein intake without resorting to meat.
These days, protein seems to be the superstar nutrient and for good reason. Gram for gram, its more satisfying than carbohydrates or fat meaning it keeps you fuller, longer. Protein is also essential for repairing and building muscle and keeps your metabolism humming along.
The daily recommended dietary allowance is 0.8 grams of protein per kilogram of body weight. For most adult men and women, that translates to 46 to 56 grams of protein each day. For reference, a 3-ounce, fist-sized hamburger delivers 24 grams of protein.
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Muscle Loss & Weakness
Our muscle tissue is composed mostly of amino acids. Meaning, to grow and restore our muscles, we need adequate protein to spare our own muscles. If were deficient in protein, our body will resort to using stored lean muscle mass, which leads to muscle loss or wasting. It can also lead to muscle weakness that can result in pulling a muscle and muscle atrophy.
Substitute Fatty Lunch Meats For Lean Ones
Put away the fatty and sodium-filled deli meats like salami, ham, and roast beef. Instead, swap them out for low-sodium turkey and canned tuna, both of which are extremely rich in protein and will keep you full way past the 3 p.m. afternoon slump. Salty deli meats can also make you puff up bookmark these 42 Foods to Deflate Your Belly Bloat for some quick fixes you can eat!
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Choose Eggs Over Cereal
Cereal servings are often much smaller than a traditional bowl’s size, leading to overeating with very little protein. Swap your cereal for eggshard-boiled, soft scrambled, or however you like themfor a fat-burning and delicious meal. If you’re craving something earthy and sweet, add sweet peppers and root vegetables and double down on toppings like herbs and hot sauce that will only cost you a few calories. Wondering which eggs to buy? Cage-free, farm-fresh, organic? We decipher what’s what in our report on 26 Things You Need To Know Before Buying A Carton of Eggs !
Guidelines For Special Populations
Many sources that suggest protein guidelines provide numbers for adult men and women. But there are certain populations that may need more or less protein to manage a medical condition or facilitate growth.
- Pregnant and lactating people need more protein than people who are not pregnant .
- Older adults may need more protein than middle-aged adults .
- People with liver or kidney disease need to decrease protein intake .
Consult a doctor or dietitian to determine your ideal daily protein goal.
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Based On Weight And Activity
There are other ways to get a more specific protein goal that may take into account lean muscle mass and/or physical activity level.
The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.
However, your protein needs may increase if you are very active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein.
These organizations suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day, with endurance athletes at the lower end of this range and strength and power athletes at the higher end.
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.
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Have A Protein Shake For Breakfast
Many smoothies contain a lot of fruit, vegetables, or juice, but very little protein.
However, a shake or smoothie can be a great breakfast option, especially if you choose nutritious ingredients.
Whey protein powder has been studied the most and seems to have an edge over the others when it comes to helping you feel full (
Heres a basic whey shake recipe:
Whey Protein Shake
- 8 ounces of unsweetened almond milk
- 1 scoop of whey powder
- 1 cup of fresh berries
- stevia or another healthy sweetener, if desired
- 1/2 cup of crushed ice
Combine all ingredients in a blender and process until smooth.
Having a protein shake for breakfast helps you start the day off right. Whey may be the best type to use.
Brilliant Ways To Get Protein As A Vegetarian
I’ve not eaten meat for over four years now and it has taken me a while to get into a rhythm of ways to get protein as a vegetarian. But now that I’m into the swing of things, I feel more comfortable answering that inevitable question that all vegetarians get, asking them about ways to get protein as a vegetarian. I think it’s great to have a list of solid sources of protein if youâre not the biggest fan of tofu that you can turn to and use as a spring board for recipes. If youâre interested in becoming a vegetarian or wanting to brush up your own list, then check out these brilliant sources of protein!
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Signs And Symptoms Of Protein Deficiency
Protein deficiency can cause a range of symptoms, which can vary based on the severity of the deficiency, Stephenson says.
In mild cases of protein deficiency someone might experience:
- An increased appetite for protein as the body tries to stimulate protein intake
Signs of a moderate case of protein deficiency include:
- Muscle wasting, also known as muscle atrophy
- Porous bones that are weak and thin
Upgrade Your Coffee To A Latte
Around 2 p.m. on a back-to-back meeting kind of day at work, you ask your coworker to pick you up a black coffee. It might give you the java fix, but it wont give you the protein benefit. Cows milk is the go-to here, explains nutritionist Keith Ayoob. Soy is fine if youre allergic to cows milk or intolerant, but the others just dont have the protein or nutrition that good old milk delivers. If dairy is not your thing, just check the nutrition label. Some plant-based milks are better than others in terms of protein content and many are fortified with nutrients too. You could also add a scoop of your favorite protein powder to make protein coffee. For reference, one cup of cows milk has nearly 8 grams of protein. Heres how to figure out exactly how much protein you should be eating.
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What Are The Best Sources Of Lean Protein
- Lean cuts of beef such as: extra lean ground beef, lean steaks, roasts
- Lean cuts of pork
- Poultry such as chicken breast, chicken drumstick , chicken thighs , ground turkey
- Game meat
- Legumes, beans, and other vegetable-based sources
There are all sorts of different options for you to choose from.
Its important you try to get a variety of sources, not just chicken breast every day.
What is a Proper Serving Size of Protein?
We use a palm size serving as a rough guideline for serving size.
Or a palm size being approximately 1 palm of protein will be around 3-5 ounces of cooked meat or 3/4-1 cup of cottage cheese, Greek Yogurt or vegetable source, 2-3 eggs.
Important to note that 1 palm is a rough starting point. You may need to adjust up or down in serving size based on what youre experiencing.
Females will typically need 3-6 palm size servings of lean protein per day.
Males will need approximately 6-12 palm size servings of protein throughout a day.
You might need a little more or less depending on your body.
Almost none of our clients starting with us are getting nearly enough protein which is creating challenges with properly regulating food intake.
Not All Food Proteins Are The Same
Protein is made up of amino acids. These amino acids are often referred to as building blocks because the small units are assembled in different sequences and lengths to build different proteins. So this means that different foods contain different proteins .
There are 20 amino acids and nine of these are called essential. This is because your body cannot make them .
Protein that comes from animal sources is known as complete protein . It contains all the essential amino acids. On the flip side, plant proteins are considered incomplete proteins. They are missing at least one of the essential amino acids. The only exception to this is soybeans, which are a complete protein. What this means is that not all proteins are equal. And if you do not eat meat, poultry, fish, eggs or dairy, you have to manage your protein intake to make sure your body gets the full range of essential amino acids. But as long as you eat a wide variety of foods, you can usually make complete proteins.
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Protein Maintaining Muscle Mass As You Age
From around 50 years of age, humans begin to gradually lose skeletal muscle. This is known as sarcopenia and is common in older people. Loss of muscle mass is worsened by chronic illness, poor diet and inactivity.
Meeting the daily recommended protein intake may help you maintain muscle mass and strength. This is important for maintaining your ability to walk and reducing your risk of injury from falls.
To maintain muscle mass, its important for older people to eat protein effectively. This means consuming high-quality protein foods, such as lean meats.
Other High Protein Frauds
Next, we have the Fiber One Protein Bars
Just think of the casual shopper who doesnt look at the food label, and sees this with protein on the front and thinks Hey, this has protein and my trainer said that I need to get in more protein so let me get some of these! But little does that person know that this bar only has 6g of protein per bar. It also has 6g fat and 18g carbs which total up to 140 calories.
Only 17% of the total calories of this bar are coming from protein!
I could go on for days with examples of this all around the grocery store but the moral of the story is that there is a certain criterion necessary for something to be called high protein.
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Fight Sweets With Healthy Stuff
Yet another birthday at work with cupcakes? Or extra stress have you aching for some sweets? To fight the urge, Berndt has this trick: When Im craving sweets, I reach for a chocolate milkshake made with chocolate whey protein blended with frozen almond milk cubes. Its delicious, and the protein helps curb my craving for sweets.
Make Sweet Treats Better For You
When you have a moment of healthy-eating weakness, are you more likely to give in to the temptation of a salty, buttery bowl of mashed potatoes or a hunky slice of chocolate pie? If its the latter, Berndt relates. If youre wondering how to get more protein and fiber into your favorite baked goods like banana bread, muffins, and breakfast cookies is to add pureed or mashed black or white beans or chickpeas. Try adding silken tofu to smoothies and puddings. No one will know your secret! Heres how to eat more healthy protein without even trying.
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!
Before Working Out Or After: Whats The Protein Smoothie Sweet Spot
At the University of Connecticut, Rodriguez hones diets for collegiate and pro athletes, including those in the NFL, NBA, and NHL. She instructs them to get about 35 grams of protein per meal and scales it up for heavier guys. But will any protein do? Rodriguez cites several new studies that have examined plant versus animal proteins, and whole foods compared with supplements. The upshot: To grow new muscle and get bigger while adhering to a low-calorie diet, whole, animal-based sources are preferable, specifically meat, poultry, fish, eggs, and dairy . Now, you might be wondering about the recent World Health Organization report from late last year that caused carnivores to panic because it labeled meat a carcinogen and lumped bacon with tobacco in the certain-death category. Not to worry. First, the WHO study surveyed people who consumed almost nothing butthat is, heaps of meat every day. These folks are also often overweight and sedentary. So does meat give you cancer? Or do you get it from being fat and lazy? The answer is almost certainly the latter, meaning that if youre fit and work out regularly, a modest serving a few times a week of beef, pork, or, yes, even bacon isnt going to put your health at risk.
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