How Much Protein Should I Eat A Day
Clinical nutrition recommendations suggest a protein intake of 0.6 to 0.8 grams of protein per kilogram of body weight . This would equal out to roughly 40 to 55 grams of protein a day for a 150-pound adult.
Another way to consider protein needs is by looking at macro balance. The US Dietary Guidelines suggest protein intake should make up 10% to 35% of your daily calories. And on a 2,000 calorie diet, this will equal out to 50 to 175 grams of protein a day – quite a large range!
It is important to note that the recommended daily 0.8 g kg typically skews towards the minimum amount you should be eating. And 50 grams of protein a day might not be adequate in maintaining lean mass, building muscle, and promoting better body composition in some – especially active individuals and older adults.
In reality, protein needs are not as directly related to calorie intake or total body weight as they are to the amount of lean mass you have and how much you use your muscles.
How We Ranked The Best Protein Shakes For Weight Loss Of 2022 And Beyond
Because all protein shake producers and companies claim to offer the best weight loss protein shakes you couldnt ever find in the market, our ranking criterion takes an in-depth inspection and research into the essential factors that make a protein shake the best.
We consider unique factors that differentiate between the best and worst protein shakes available in the market today. We identify, test, and prove high-quality protein shakes before reviewing and recommending them. For example, we follow these considerations to ensure every product we review and recommend is unbiased and worth your investment.
Since we understand the best protein shake dosage can range from one person to another, were also aware that the best recommendation is between 15 grams and sometimes more. As such, our protein shakes dosage starts from 15 grams to 25 grams per protein serving. Again, this range is the best, especially since most clinical trials and recommendations suggest it.
- Scooping and Serving Size
In addition to dosage, another important recommending and ranking factor we use is scooping and serving size. Generally, some protein shakes come without proper macro and micronutrients, making it hard for users to determine the best dosage for their needs. To avoid that, we recommend protein shakes with minimal filler ingredients and reasonable scooping and serving sizes to prevent overdose and unpredictable side effects.
- Varying Protein Shake Types
- Nutritional Balance and Values
How Much Protein Do You Need For Weight Loss
If youre looking to lose weight and preserve muscle, then youll definitely want to eat a diet thats higher in protein. When youre in a calorie deficit, your body can break down your muscles for energy when it runs out of other sources. To prevent this, consuming 1.4 2.0 g/kg body weight has been shown to be sufficient in those who regularly exercise.6
Summary: General guidance for maintaining muscle mass while in a calorie deficit is to consume 1.4-2.0g of protein per kg of body weight.
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Livin3s Top Pick: Pure Grass
Why We Love It
We love Transparent Labs grass-fed whey protein isolate because it is a pure product free of artificial sweeteners, coloring and preservatives. In addition, the milk used to create this protein comes from grass-fed, hormone-free cows.
With this great protein source, its easy to trust this product as one of the best protein powders on the market. Not only is it the perfect choice because of its purity, but it also tastes great. You cant go wrong with this as your source of pure, high quality, protein. Packing in 28 grams of protein per serving and minimal carbohydrates, youll love Transparent Labs 100% Grass-Fed Whey Protein Isolate.
- Available in 5 flavors: Chocolate, French Vanilla, Mocha, Strawberry and Salted Caramel
- No artificial sweeteners, coloring, preservatives or hormones
- Very low on carbohydrates, 0% or < 1% depending on the flavor
- 28 g protein per scoop
Tips For Cooking And Baking With Protein Powder
1. Exchanging Flour for Protein PowderThe general rule for baking is that you can exchange one third of flour in a recipe with protein powder. Dont go overboard with the protein powder and remember, its not an exact substitute for flour when youre baking.
2. Use a MoisturizerWhen you cook and bake with protein powder, your food can end up really dry if you dont use a moisturizer. A moisturizer is an ingredient that moistens your food and weighs it down. Think: Greek yogurt, cottage cheese, apple sauce, bananas and cooked beets.
3. Use Fat When Making Protein CookiesThere are tons of protein cookie recipes out there! Make sure that when you make them you use a fat like coconut oil, nut butter or actual butter to ensure you end up with a moist and crunchy cookie!
4. Add Strong Flavours with Pea Protein PowderSince pea protein powder has an earthy flavour, you can add strong flavours like peanut butter or chocolate to cover it up. This will ensure you get your protein in and whatever youre making will still taste delicious.
5. Bake Protein Powder in Stoneware/CeramicWhen youre baking or cooking with protein powder, try to use stoneware/ceramic. This will offer a moister result and ensure your treats are as delicious as can be. Rachel Ray has an affordable 3-piece casserole set we love!
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How To Use Protein Powder
When it comes to weight loss, youll want a broader plan that includes exercise and a healthy diet. As mentioned earlier in the article, its best if you can reduce your calorie intake, which may require counting calories while you get used to your new diet.
Everyone knows cutting back on calories helps you to lose weight, but it can be a bit more complicated than that when you want to lose weight healthfully. Supplements like protein powder can help ensure youre still getting the balanced nutrition your body needs while youre on your weight loss plan.
Once youve found the protein powder for your needs and preferences, you can use it in a number of ways:
Including protein powder as a part of a larger plan to reduce calories and get exercise will help you achieve your weight loss goals. Remember to make your protein account for about 25% of your overall calories. As mentioned before, on a diet of 1800 calories, you would need to consume 113 grams of protein .
That means if you include two servings of your protein powder a day, youll probably get in about 50 grams of protein. The remaining 63 grams can be gotten by eating 4 oz of skinless, boneless chicken breast, which will give you about 35 grams of protein and a few other protein-heavy foods like black beans, eggs, cheese, fish and milk.
How Much Protein Do You Need
How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet. The amount thought to be adequate for most healthy people, called the Recommended Dietary Allowance , is set at 0.8 grams per kilogram. For someone who weighs 150 pounds, this translates to roughly 55 grams of protein a 200-pound person requires about 70 grams of protein. Certain athletes undergoing intense training may enhance their progress by consuming more than double the RDA, but this doesnt apply to most of us.
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What Is The Thermogenic Effect Of Protein
It takes energy to digest your food – commonly referred to as the thermic effect of food . And as it turns out, each macro requires a different amount of energy to digest.
Protein is thought to be the most thermogenic of all the macros – causing a small spike in metabolism to digest protein foods compared to fat and carbs . And it is commonly believed that eating more protein overall may lead to tiny increases in your daily metabolism and overall energy expenditure.
TEF only accounts for 10% of your total energy expenditure, but because dieting is associated with decreases in metabolism over time – due to prolonged caloric restriction and decreases in mass, this minor effect on metabolism may be worth considering .
Should You Try This Diet
Making the choice to follow a liquid protein diet plan is a highly individual thing. In short, yes, you can lose weight with protein shakes. A diet that reduces caloric intake will help you to slim down regardless of whether the calories come from solid food or liquid food.
And because the protein shakes usually have fewer calories than the meals you would typically consume, you will probably see results.
In addition, when you boost your protein intake with shakes or smoothies, you help your body to maintain muscle mass. You might even gain muscle if you are also doing strength training workouts at home or at the gym. A body with more muscle will burn more calories all day long than a body that has more fat.
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Factor #: Protein Quality
For many people, the quality of the protein source is the highest priority. When it comes to assessing quality, theres a lot of talk about complete versus incomplete proteins.
Proteins are made up of amino acids, which are sort of like different colored Legos. They can be put together in different ways to serve different purposes in the body.
In all, your body uses 20 different amino acids.
Seven of those amino acids are non-essential amino acids. Thats because your body can create those on its own.
There are also four conditionally essential amino acids, which are ones your body can make, but not always. For example, your body might have a harder time making enough of them when youre sick, or after hard athletic training.
The other nine amino acids are known as essential amino acids . Your body cant make these, so you have to get them from food.
This is important, because EAAs play key roles in building and repairing tissuelike musclebut also in building hormones, enzymes, and neurotransmitters.
Branched-chain amino acids , a subcategory of EAAs, are especially important for their role in muscle protein synthesis.
Muscle protein synthesis is the process your body uses to repair and build muscle after exercise. While muscle protein synthesis is much more complicated than just one amino acid, leucine plays an integral role in triggering the process, which makes it probably the most well-known BCAA.
What Should I Look For In A Protein Powder If I’m Trying To Lose Weight
First things first, Byrd suggests looking for a protein powder that is high in fiber, high in protein, and low in carbs. “These types of protein powders will help keep you full longer, curb cravings, and help prevent sugar highs and crashes during the day,” she says.
Some other things to keep in mind when making your pick:
Check the label. Make sure you look for something with at least 20 grams of protein, less than 10 grams of total carbohydrates, and at least 3 grams of fiber per scoop. You should also look for protein powders that are naturally-sweetened using ingredients like monk fruit extract, stevia, and natural flavors. “Avoid protein powders that use sucralose, sugar alcohols, aspartame, Splenda, and other artificial sweeteners,” says Byrd. She also suggests avoiding milk powders, milk solids, and gluten, since they are unnecessary fillers that can cause bloating and gastrointestinal issues.
Opt for a protein blend if you’re going plant-based. Whey, casein, or egg-based proteins are complete proteins, meaning they have all nine essential amino acids that allow your body to better absorb and make the most of your protein source. If you’re opting for a plant-based protein, look for a blend these can also feature a complete amino acid profile.
Keeping that in mind, we asked nutritionists for their picks of the best protein powders for weight loss. Here are 17 awesome options.
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How To Eat More Protein
Knowing your protein goals is only half the battle, you still ended to figure out how that translates into food choices.
Start by learning where the best sources of protein can be found and identify high protein foods you enjoy eating. You can enjoy quality protein sources from a variety of foods including animal-based options like meat, fish, and dairy, or plant-based proteins like beans, lentils, nuts, and seeds.
Here are some resources to help you find the most protein dense foods:
Is Protein Good For Female Weight Loss
Absolutely. Protein is filling and may help keep you from getting hungry between meals .
A research review showed that eating a high protein diet while losing weight helps you to preserve your fat-free mass, like muscle and bone meaning that all youre losing is fat. They also may help you dodge rebound weight gain after initial weight loss success.
Additionally, protein takes more energy to digest than carbs, so youll burn a few extra calories by eating more of it, and it promotes the production of satiety hormones while helping to suppress hormones that may ramp up your appetite.
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How Do You Use Protein Powder For Weight Loss
To use protein powder for weight loss, you can replace one to two meals per daywith a protein shake. If youre looking for a quick and healthy drink, try my fruit protein shake recipes for weight loss.
Its the protein that makes all the difference because its keeping you full and helping with muscle production. So check out my Chocolate Peanut Butter Protein Bars or my Lemon Blueberry Pancakes on the days youd prefer to eat your protein.
What Is A Protein Shake
A protein shake is a drink made with a source of protein usually protein powder – and a liquid such as water or milk. There are a range of different types of protein powder, from both animal and plant-based sources.
The benefits of consuming a daily protein shake for weight loss can be huge. First, though, you need to understand a little about them and how they work to avoid making common mistakes which will sabotage your results.
Using protein shakes incorrectly will leave you with weight gain the opposite of what you want!
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Why Is Protein Powder Good For Weight Loss
As you probably realize, protein powders are very high in protein, which may have you wondering how it can help you drop those extra pounds. In order to lose weight, you must burn off more calories than you are consuming throughout the day, hence the importance of exercising. You want your diet to be comprised of food items that are high in nutrients but low in calories. Highly processed foods, like chips and white bread, often contain a lot of added sugars, which can cause health issues like increased risk of heart disease while also boost your calorie intake without providing any nutrients.
Protein powders are a great snack replacement because they are often low in calories but high in other nutrients your body requires, including protein, calcium, iron and magnesium, amongst others. When purchasing a protein powder, however, you want to carefully examine the ingredients to ensure that there are no artificial ingredients or added sugars. Some companies will mix in sugar to make the protein powder taste better, but it can greatly hurt your fitness goals.
Protein Calculator: How Much Protein Do I Need
Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Here’s the number to aim for to build muscle, lose weight, and support your exercise goals.
The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreâperhaps as much as double.
This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!
Protein Powders Are Convenient But Unnecessary For Most
If you are a healthy adult considering supplementation, you should determine whether your goal is to improve muscle mass, as most research is centered on enhancing muscle growth and strength. Older adults may benefit from increasing protein slightly, regardless of their exercise routine however, for most of us, is more effective than simply supplementing with protein.
For those looking to enhance the muscle growth that typically occurs with exercise, evidence supports consuming 20 to 40 grams of protein at a time . Larger quantities simply contribute calories and can actually reduce muscle-building potential. So, having several scoops of protein powder at once is unlikely to be helpful. Plant-based powders often have less protein, but shouldnt be discarded as an option. Rice and pea protein, for example, have been shown to stimulate muscle growth similar to whey, a milk-based protein touted for its high quality and quick absorption.
Unless you are an older adult with a limited appetite, have a restricted diet, or are a trained professional athlete, chances are you can adjust your food intake to get what you need. Protein from food is often cheaper, less risky, and naturally includes beneficial nutrients.
If increasing protein the old-fashioned way is not an option, taking a supplement can be both effective and convenient. But most of us dont need to channel our inner Mr. Olympia by using a protein powder.