How Much Protein Do I Actually Need?
Protein is a vital nutrient that plays a crucial role in almost every aspect of our health. It is the primary building block of our tissues and cells, from our muscles to our organs. It is also involved in a wide range of bodily functions, including hormone production, immune system function, and energy metabolism.
Why is Protein Important?
Muscle Growth and Repair: Protein is essential for building and repairing muscle tissue. This is particularly important for athletes, bodybuilders, and anyone looking to maintain or increase muscle mass.
Weight Management: Protein can help you feel full and satisfied, making it easier to control your appetite and avoid overeating. This can contribute to weight loss or weight management.
Improved Immune Function: Protein is essential for the production of antibodies, which help protect your body from infections and diseases.
How Much Protein Do You Need?
The amount of protein you need depends on several factors, including your age, gender, activity level, and overall health. The minimum, recommended daily intake for adults is generally between 0.8 and 1 gram of protein per kilogram of body weight. For a 75kg individual, this means you need around 50g as the bare minimum, and around 75g of protein to comfortably hit that target.
But we want to increase our muscle mass. We want to perform better in the gym. We want more energy, and a fuller belly, so we need to pump these numbers up.
I strongly recommend that for adults who exercise, you should follow this equation
Goal Bodyweight in lbs x 0.8 = Daily Protein Target
190lbs x 0.8 = 150g Protein
Using a goal bodyweight takes into account any excess fat you might have at the moment. This equation makes sure that you have adequate amounts of protein to fuel exercise, without eating into your calories for carbohydrates and fats.
You might have heard on the internet that you need 1g per lb of bodyweight, but honestly I think that’s overkill. There’s more to life than chicken breast.
Good Sources of Protein
There are many excellent sources of protein available. Here are some of the best options:
Lean meats: Chicken, turkey, beef and fish
Eggs: A great source of high-quality protein
Dairy products: Milk, yogurt, cheese, and cottage cheese
Soy products: Tofu, tempeh, and edamame
Remember - not all protein is created equally. Proteins are made up of amino acids, of which there are 20 in total. Some protein sources contain sufficient levels of these different 20 individual amino acids, and some do not. This means that there are 2 types:
Complete proteins
These contain sufficient levels of all essential amino acids
Meat, fish, eggs, poultry, milk and soy
Incomplete Proteins
Low or lacking in essential amino acids
Beans, lentils, split peas, nuts seeds and quinoa.
Incorporating Protein into Your Diet
There are many ways to incorporate protein into your diet. Here are a few tips:
Start your day with protein: Enjoy a protein-rich breakfast, such as eggs, Greek yogurt, or a protein shake.
Snack on protein: Keep protein-rich snacks on hand, such as hard boiled eggs, yoghurts and edamame.
Make protein a part of every meal: Include a protein source in every meal, such as grilled chicken, fish, or tofu.
Experiment with different protein sources: Don't be afraid to try new protein-rich foods to keep your meals interesting.
By ensuring you get enough protein in your diet, you can support your overall health and well-being.
