How Much Protein Do You Really Need?

 

Everywhere you look, there are all sorts of recommendations for a proper diet if you exercise regularly, or if you want to lose weight, or in general. If you go shopping, you see all sorts of protein bars, protein shakes, and foods with protein added. Over the years, I've seen different suggestions, so today, we'll look at the answer to this question. I have also seen it said that many people eat more protein than they really need.

Depending on the person, they should consume 10 to 30 percent of their calories as protein.  So if you need 2000 calories a day, you should eat between 200 and 700 grams of calories from protein.  In other terms, you should be eating between 50 to 175 grams of protein if you are under the age of 40.  This recommendation is based on eating meat, cheese, or other source.

Once you reach the age of 40 to 50, it is important to increase the amount of protein you consume because the body begins to lose muscle mass so you want to make sure to counter that by eating between 75 to 90 grams of protein.  In addition, if you exercise regularly, you also need to eat a bit more protein each day.

Now where do you get protein from in your diet.  Some of the healthiest sources are plant based from soy, nuts, seeds, beans, or lentils.  If you prefer you meat, look at lean meats such as skinless white chicken or turkey, fish or seafood, or low-fat dairy.  It is best to eat these rather than relying on supplements or protein bars, or drinks.

As far as eating protein, it is best to spread it out throughout the day so you are less likely to be hungry  or suffer from cravings.  Unfortunately, most people tend to eat the most protein at dinner and the least amount at breakfast.  It has been suggested that people eat between 15 and 30 grams of protein at each meal. 

It isn't hard to get that amount in a meal.  For instance, if you eat a banana, a serving of Greek yoghurt, and a hard boiled egg, you've consumed 19 grams of protein.  Try a 3 ounce chicken breast combined with 1/2 cup cooked rice and half a cup of vegetables, that is 25 grams.  You should always each protein with fruits, vegetables, and whole grains.

So it isn't hard to have a balanced diet while eating enough protein each day.  Let me know what you think, I'd love to hear.  Have a great day.