How Much Protein Do I Need Every Day
This section is taken from our guide How Much Protein Do I Need to Eat Every Day?
need to be eating 500 grams of protein every day.
They like to tell you this so that you use their supplement faster and need to buy more.
Heres the real deal: claims for the amount of protein the human body needs vary wildly from source to source . You are a unique snowflake and your protein goals should be aligned with your goals.
You want specific numbers, right?
Dont worry, I got you.
Although the current international Recommended Dietary Allowance for protein is 0.4g per pound of bodyweight , this study shows that this number is too low and should be higher regardless of your body composition.
You just want me to tell you how much to eat, right? I figured.
Well, youre in luck, because we have a protein calculator you can play with!
Recipe: Almond Butter Protein Balls
These protein balls are pretty open for experimentation. Dont want to use seeds? Use finely chopped nuts instead. Dont have almond butter in the house? Use peanut or walnut or soy nut butter. And if you need to make these bad boys gluten-free, make sure to use gluten-free protein powder.
Skill level: BeginnerStart to finish: 15 minutesPrep: 15 minutes
3½ cups Chex cereal1 cup seeds cup raisins cup protein powder 1 cup almond butter¼ cup honey
1. Crush the Chex in a large bowl with your hands. They dont have to all be crushed but most pieces should be fairly small.2. Add the seeds, protein powder, and dried fruit, and stir to combine.3. Add almond butter and honey, and use your hands to mix well and combine. 4. Form mixture in balls, squeezing firmly to help them keep their shape.5. If you find you have a little of the mixture left at the end that wont stick together, just add a little more almond butter.6. Store in the fridge.
Nutrition information :Calories: 151 total fat: 9g saturated fat: 1g protein: 6g carbohydrates: 14g sugar: 6g fiber: 3g cholesterol: 0mg sodium: 67mg
Protein Fortified With Fiber
Plant-based foods such as vegetables, fruits, legumes and grains are the best sources of dietary fiber .
Benefits of getting enough fiber in your diet include normalizing bowel movements, lowering cholesterol levels, controlling blood sugars in people with type 2 diabetes and achieving a healthy weight (
Unfortunately, much if not all of the fiber is removed during the manufacturing of plant-based protein powder.
However, some mixed plant-based protein powders are fortified with fiber. Such products combine several protein sources, such as pea, rice, chia seeds and garbanzo beans.
Together, the protein and fiber create a synergistic effect that aids weight loss more than the ingredients individually.
Look for mixed plant-based protein blends that contain more than 5 grams of fiber per serving.
For instance, each 43-gram scoop of Fit meal replacement by Garden of Life packs 28 grams of protein from a variety of plant-based sources alongside 9 grams of fiber.
Similarly, this protein powder from Orgain contains 21 grams of protein and 7 grams of fiber for every two scoops .
Summary Dietary fiber has many health benefits, including weight loss. Many mixed plant-based proteins are fortified with fiber for added weight loss benefits.
How To Choose A Dairy
Between whey and casein protein powders, whey tends to be your best bet, especially if you are using the supplement to recover after a workout. This is because whey protein is more readily digested and absorbed for use by the body, while casein protein has a slower release. This is why professional athletes or bodybuilders will take casein protein before bed, and whey protein after a workout.
Whey Concentrate vs. Whey Isolate:
You may have seen that theres different varieties of whey protein available. Specifically, whey concentrate and whey isolate. So which one is best?
Generally speaking, it really depends. A whey isolate protein has been further processed to filter out more fat and carbohydrates than whey concentrate, leaving a more isolated protein source, hence the isolate. That said, with further processing comes a higher price tag.
Whey concentrate tends to be slightly lower in price and protein content, and slightly higher in carbohydrates and fat. While whey isolate tends to be slightly higher in price and protein content, and slightly lower in carbohydrates and fat. Because the carbohydrate content is lower, whey isolate protein is also lower in lactose, which may be more tolerable for an individual with lactose intolerance.
Whether you choose a whey concentrate or why isolate is up to you, your needs, goals, and budget!
Vanilla Chocolate Chip Protein Pancakes
Who doesnt love pancakes? Why not take that delicious, fluffy breakfast food and make it more filling and nutritious? For those looking for a filling, protein-rich but still wildly tasty breakfast, this is a good recipe to use!
- 3 tsp stevia or sweetener of choice
- ¼ cup dark chocolate chips
Combine all ingredients and stir until smooth. It will likely be thicker than normal pancake batter, due to the protein powder Pour batter onto a preheated skillet, and flip after pancakes begin to bubble. Cook till golden brown, and enjoy! This recipe makes 6-7 pancakes, but the batter saves well for a day if you only want one serving.
This is perhaps the best protein powder recipe for fans of breakfast foods, because its a nutritious take on a breakfast classic. The use of egg whites and other low-calorie ingredients make this a great diet tool, as well, that will keep your caloric intake lower than normal while keeping you full and energized throughout your morning.
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A Closer Look At Protein Powder
To make such supplements, protein is extracted from animal or plant-based sources, which range from cows milk and eggs to peas, rice, and soy. During processing, naturally occurring carbohydrates, fats, minerals, and fiber are often removed, while supplementary nutrients, herbs, and even sweeteners may be added.
Anyone considering protein powder should understand that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine. Responsibility falls on manufacturers to ensure that their products are not hazardous, though many companies do not test for safety or efficacy before their offerings hit shelves. Though the FDA created Good Manufacturing Practices to help minimize adverse issues, compliance with these procedures remains a concern. In 2017, roughly a quarter of supplement-manufacturing companies whose products were tested received citations related to purity, strength, and ingredient content.
That said, there are accredited organizations, like NSF International, that independently test supplements, including protein powders. NSFs Certified for Sport designation ensures that contents match what is on the label, and that the product is GMP-registered and does not contain unsafe levels of toxic metals like arsenic and mercury.
Vanilla Almond Butter Protein Granola
Granola is often loaded with more not-so-healthy ingredients than healthy ones. Thats not the case in this recipe.
Creamy almond butter, oats, and flaxseed all have staying power. A serving of vanilla protein powder makes this granola even more flavorful. Eat it on its own, with milk , or mixed with yogurt.
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Protein Shake Mistake #1: Using Expired Protein Powder
Keep it, or bin it? Chug it, or leave it? We’ve all been there staring into the abyss of a past-its-sell-by-date tub of protein. How bad can it be? It’s made from milk after all and, due to the manufacturing process, whey protein doesn’t spoil like meat or dairy.
However, that doesn’t mean your protein shake is good to drink. It’s muscle-building potential does diminish after the sell-by date. That’s because the protein reacts with leftover sugar, resulting in a slow decrease of the amino acid lysine. Crucially, this mens the protein power will not be as effective as it was when you bought it.
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Recipe: Date Protein Cranberry Truffles
These truffles are a delicious dessert made with coconut, cranberries, and cocoa powder, and sweetened with dates. Its a much healthier way to satisfy your sweet tooth, and provides a boost of fiber and protein.
Skill level: BeginnerStart to finish: 20 minutes, plus refrigeration timePrep: 20 minutes
cup pure cocoa powder
1. Mix coconut, protein powder, sugar, coconut milk, and coconut oil thoroughly. You can use a food processor and pulse until well-combined.2. Chop the dates and cranberries, and stir into mixture.3. Add a little more coconut milk, if necessary. The mixture should be just wet enough to stick together.4. Chill in the refrigerator for 30-60 minutes, until the mixture becomes firm and solid enough to work with.5. Pour cocoa powder into a small bowl.6. Roll mixture into quarter size balls, and roll in cocoa powder until covered.7. Enjoy. Store remaining balls in a sealed container in the refrigerator.
Nutrition information :Calories: 173 total fat: 10g saturated fat: 8g protein: 5g carbohydrates: 18g sugar: 10g fiber: 4g cholesterol: 1mg sodium: 11mg
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Getting Started Drinking Protein Shakes
Lets recap some of the key points of drinking protein shakes for you:
Hopefully, this should get you started! Feel free to try out different flavors and combinations of ingredients in your smoothies to make them something you actually look forward to!
Do you have any favorite protein shake recipes?
Any more questions about protein powders and supplements?
Protein Pumpkin Pie Chia Pudding
This nutritious pudding is a great recipe to make ahead and enjoy the next morning. And it tastes more like dessert than a healthy morning meal, which is a plus for anyone with a sweet tooth.
Waffles arent only for weekends thanks to this one-serving recipe. Naturally sweetened with bananas and coconut flour, these waffles require few ingredients and provide a satisfying balance of fat, protein, and carbs.
Serve them with your favorite toppings like fresh fruit, cacao nibs, or a scoop of Greek yogurt.
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Fuel Your Workout With Isolates
An isolate protein powder is good before and after working out because your body will digest it faster. It delivers proper nutrition to fuel your workout and help you recover afterward, he says. When you exercise youre breaking down muscle tissue, which is being fueled by that protein powder you had before. Thats why isolates are especially good for toning and building muscles, because the protein is absorbed and useable by the body fairly quickly. Designer Protein has been in the protein powder game for 25 years, and recently debuted a native whey isolate powder that has a whopping 32 grams of protein per scoop, as well as amino acids, to really activate those muscles.
How Much Egg Protein Powder Should I Take
The quantity will depend on your needs. If youre supplementing your diet because youre not getting enough protein, you should add some, but if youre building muscle and need a boost, you should add more.
The instructions included will guide you on how much you should take and an average dose will range from 20-30g. If you take a little more than you need, dont worry too much about it because there are no real harmful side effects just dont go crazy with your dose.
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How Much Protein Powder Is Too Much
If you choose to use protein powder, 20-40 grams of protein per day from protein powder is a reasonable amount. For most people, 80 grams per day is a good upper limit of supplemental protein intake.
This isnt a hard and fast rule, just a general guideline.
The main reason: Getting more than 80 grams from protein powder is excessive for most people, as it displaces whole food sources that provide vitamins, minerals and other nutrients we need.
There are some exceptions, of course, such as for people who are struggling to gain weight.
Peanut Butter Breakfast Bars
Do you want dessert for breakfast? These peanut butter breakfast bars will help you do just that.
Theyre sweet, decadent, and yummy. The combination of peanut butter and banana is perfection.
The apple sauce and honey add extra layers of sweetness. Youll be on cloud nine.
But besides being yummy, these breakfast bars are good for you too. Theyre full of heart-healthy fats.
So, theyre extra-filling. And theyre packed with fiber.
In fact, one serving provides about 30% of your daily fiber needs. Nice!
They also contain heart-healthy omega-3s. Thats because youre adding ground flaxseed.
Ground flaxseed also contains powerful antioxidants known as lignans.
Besides adding ground flaxseed to these breakfast bars, you use it in dressings. You can also add it to your smoothies.
If youd like to give ground flaxseed a try, you can get some here.
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Choosing A Protein Powder
Other Foods To Integrate Into Your Diet
Aside from protein shakes, there are many other foods that can help you lose weight and gain lean muscle for a more physically fit body. Fatty fish is one of the most important types of protein to integrate into your diet because of the high omega-3 content. The American Heart Association recommends eating a 3.5 ounce serving of fatty fish at least twice a week for optimal health benefits, including decreased risk of heart disease.
Chicken is another protein flush with health benefits that makes for the perfect main course at dinner or lunchtime, particularly because it is low in fat. Throughout the day, you should try to integrate healthy snacks over those void of nutritional value, like chips. Pita and hummus is an excellent snack, which is also rich in protein and low in fat. Nuts are one of the best snacks because they also contain protein along with minerals and vitamins that help support a healthy diet and reduce feelings of hunger.
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Protein Shake Mistake #: Your Timing Is All Wrong
Before? During? A lot of men are wrongly led to believe by the Bro Science community that, as long as the protein is in your system, then you’re sorted. However, when it comes to supps working out when to take them can be just as important as what you’re taking.
When is the best time for a shake? Within an hour after your workout, says Parasiliti. Because theyre more receptive, this is the time to feed your muscles the fuel they need to repair and recover, leading to faster growth. If youre looking to prime yourself before a workout then dont rely on powder, according to Baptie. This rustic spinach and pepper omelette, for instance, will give you the fuel for a full muscle-building session.
What Are The Different Types Of Protein Powders
Protein powders can come from animal or plant sources, but both types contain at least one of the following three categories of proteinâand often, all three.
Protein Concentrates: Concentrates contain 60-80 percent protein. The remainder of the concentrate is made of fats and carbohydrates. This is the most common and easy-to-produce type of protein.
Protein Isolates: Isolates are a highly filtered type of protein that contains 90-95 percent pure protein that’s been stripped of fats, carbs, and, in the case of whey isolate, nearly all traces of lactose. For those searching for a lean and ultra-pure protein, isolates are often the way to go.
Protein Hydrolysates: To create a protein hydrolysate, manufacturers partially break down or “pre-digest” in order to make it easier to digest and absorb.
In addition to these categories, you’ll see proteins from numerous sources, including:
Whey protein: The most popular protein on the market, whey is a complete protein, meaning that all nine amino acids necessary for protein synthesis are present. The three branched-chain amino acidsâleucine, isoleucine, and valineâare found in high concentrations in whey protein. Whey protein is a fast-absorbing protein and can be digested in as little as 20 minutes for whey protein hydrolysates. This makes it ideal for post-workout recovery.
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