How much protein should you eat per day?

What's The Deal With Protein

Protein is an important nutrient that many of us don’t truly get enough of. If you exercise on a consistent basis it’s even more important to ensure you’re consuming enough of this powerful macronutrient. There are vastly different opinions on how much protein people actually need. Many nutrition organizations recommend a fairly modest protein intake. The overall consensus on the daily recommended intake is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

56 grams per day for the average sedentary man.

46 grams per day for the average sedentary woman.

This low amount is enough to eliminate downright deficiency, sure, but it does nothing for you if you have any interest in improving your body composition, gaining lean mass, and maintaining muscle.

The right amount of protein for any one individual really depends on many factors, including their activity level, age, muscle mass, physique goals and current state of health. Here’s what we think.

Protein Can Aid Weight Loss and Prevent Weight Gain

Eating protein can increase the number of calories you burn by boosting your metabolic rate (calories out) and reducing your appetite (calories in). Protein at around .7 grams per pound of goal bodyweight has the capacity to boost your metabolism. However, the most important contribution of protein (in our opinion) to weight loss is its ability to reduce appetite and cause a spontaneous reduction in calorie intake. Protein keeps you feeling full much better than both fat and carbs.

Protein Can Help You Gain Muscle and Strength

Muscles are made primarily of protein. Muscles are dynamic and constantly being broken down in the gym and during activity. Consumption of protein in conjunction with a balanced diet and rest is actually where muscle is built. To gain muscle, your body must synthesize more muscle protein than it breaks down. Therefore, it's extremely important to consume enough protein if you're looking to pack on some muscle. Most studies suggest that 0.7–1 grams per pound of lean mass (1.6–2.2 grams per kg) are sufficient to create lean mass gain.

How To Get Enough Protein In Your Diet

The best sources of protein are meats, fish, eggs and dairy products, as they have all the essential amino acids that your body needs to build muscle. There are also many plants high in protein such as quinoa, nuts, legumes, etc. If you're a healthy person trying to stay healthy and lean, then simply eating quality protein with most of your meals. If you struggle to get enough protein in your diet then supplementing with powders and shakes are an excellent way to quickly increase your daily intake.


Protein Is Good

Protein has received a negative wrap for having health concerns when consumed in excess. Protein does not have any negative effects on kidney function in healthy people and studies show that it leads to improved bone health. Take this with a grain of salt… If you’re eating like a carnivore and over consuming protein on a consistent basis then yes it may lead to issues. 

We recommend around .7 grams per pound of goal bodyweight for any of our clientele who are training with us on a consistent basis. This will aid in improving your general metabolism, allow you to build lean muscle, and keep you a bit more full allowing you to avoid snacking on more highly calorically dense foods.


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