Determining the amount of protein to include in your daily diet is crucial for anyone who lifts weights, engages in sports, or simply wants to stay healthy! Here’s the recommended protein intake to strive for in order to build muscle, shed pounds, and reach your fitness goals.
The quantity of protein you require is influenced by factors such as your weight, age, objectives, and level of activity. The minimum daily recommendation by the National Institutes of Health is 0.36 grams per pound of body weight for a person with an active lifestyle. However, if you engage in workouts or have a demanding job (or both), experts suggest that you may need more—potentially up to twice as much.
This tool will help you determine the amount of protein to incorporate into your meals based on your body composition and habits. By focusing on this aspect of nutrition, you can take charge of your choices and achieve your desired outcomes.
PROTEIN CALCULATOR
WHAT ARE THE TOP SOURCES OF HIGH-PROTEIN FOODS?
Once you have established a protein goal to work towards, the next step is figuring out which foods can assist you in meeting that target every day.
The best choice of food for you depends on your food preferences, budget, and eating habits.
If you’re finding it challenging to meet your protein needs, here are some tips:
- Aim for 3, 4, even 6 to 8 meals each day, with each meal containing 20 to 40 grams of protein.
- Vegetarians should try combining proteins to ensure they get as many proteins as possible.
- Snack on protein-rich foods like nuts, jerky, or a smoothie/protein shake.
- Enjoy a post-workout protein shake with 20 to 50 grams of protein.
Meeting your daily protein goals becomes more manageable with the help of a protein shake. You can use it as a workout treat or as a nutritious meal replacement at any time.
How can I determine the protein content in my meals? You can achieve this by checking the information on food labels and weighing your food using a kitchen scale. Additionally, utilizing databases can assist in accurately calculating protein content.
While measuring food portions may initially seem tedious, it becomes easier with practice. You will develop the ability to estimate calorie and macronutrient quantities through a practice referred to as “eyeballing ” after weeks of consistent effort.
Maintain a systematic approach when interpreting your results. Once you establish your protein goal, apply the strategic mindset to your overall training and dietary plans. Utilize calculators like this one available online to fine tune your strategy!
What are some high-protein foods available? After setting a protein target, it is essential to identify which foods can assist you in reaching that goal.
- Boneless Skinless Chicken Breasts
- Tuna
- Egg Whites
- Tofu
- Lentils
- Quinoa
HIGHER IN FAT
- Ground Beef
- Steak
- Salmon
- Trout
- Cottage Cheese
- Greek Yogurt
If you need some advice on how to eat check out the 6 foods that work article HERE
