How much Protein You Should Eat in A Day

How Much Protein Should You Eat In A Day

How Much Protein Should You Eat In A Day

Protein is one of the most important components of your diet.

It turns out that the right amount of protein for any one individual depends on many factors, including their activity level, age, muscle mass, physique goals and current state of health.

To find out how much of it you should be eating, keep reading.

When trying to figure out how much protein you should eat in a day it involves (3) steps:

  • Figure Out Your Protein Needs
  • Choose Your Sources
  • Track Your Intake

This quick read will give you the "need to know" around your protein needs

Why Protein is Important

How much protein should you eat

Protein makes about 20% of your body and is what your body uses to rebuild and recover. 

Proteins are made up of amino acids which are usually brought in through the food you eat while others are made by your body naturally.

You can get protein from animal sources or plant sources. 

Common Sources of Protein

How Much protein

Animal Sources Include:

  • Redmeat: Bison, Cow, Wild Game

  • Chicken

  • Turkey

  • Fish

  • Yogurt

Plant Sources Include: 

  • Seitan

  • Tofu

  • Tempeh 

  • Edamame

  • Nutritional Yeast 

  • Chickpeas

  • Beans

  • Lentils

  • Hemp Seeds 

  • Nutritional Yeast

  • Spirulina

When it comes down to the argument of which is better, it’s best to try both approaches and see which one feels right for you. 

There is no one size fits all approach to dieting, so try everything and stick with what feels best and gets you closer to your goal. 

*Something to Consider

When it comes to which source of protein is better, it’s important to also consider the macronutrients.

For example, a serving of beans is very different when compared to a serving of chicken breast.

The main difference is that beans contain more carbohydrate and less protein per serving when compared to the chicken breast

So if you are trying to hit a specific number of grams per day, you can get there faster and with less food consumed if you go with the chicken breast. 

Why Protein is Important

Evidence shows that protein:

Getting enough protein can be a major game changer for you, your weightloss, muscle building, fitness, and overall health. 

How Much Protein Should You Eat to Gain Muscle

How Much Protein Do You Need To Build Muscle

Since protein is responsible for rebuilding and recovery of your body, it’s essential to make sure you get enough of it if you’re trying to build muscle.

The recommended intake for generally healthy adults:

0.8-2.0 g/kg

Example: If you weigh 140lbs(63.6kg) and want to gain muscle, you can choose 2.0 g/kg (You’re choosing 2.0 because choosing the higher amount has been proven to stimulate “Protein Synthesis” which is the process of forming new muscle tissue.

63.6 kg x 2.0 = 127g of protein

This means, if you want to start building muscle you should be consuming 127g of protein each day. 

In order to ensure you’re consuming enough its a good idea to start using an app such as MyFitnessPal or LoseIt, to track your daily consumption

How Much Protein Should You Eat After A Workout

How Much Protein Should You Eat After A Workout

Protein is an essential part in the process of building more muscle and enhancing your recovery.

It’s a good idea to get around 20g-40g of protein after your workout to give your body some fuel to start the rebuilding and recovery processs.

Everyone is different though, so it really depends on how much you feel comfortable with.

Whats most important is that you are ending your day around the recommended amount needed for you to start building new muscle (1.6 - 2.0 g/kb of bodyweight).

Takeaway

weight loss plan

Protein is essential an essential component of your diet and you want to make sure you’re getting enough of it. 

The next step is to start incorporating the right amount for you from the sources that you enjoy the most. 

Download one of the apps mentioned above and start making sure you end each day with consuming your recommended amount of protein. 

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