How Much Protein Do I Need?

You need protein!

It seems like this is what everyone hears, especially when they start exercising. But how much protein do you truly need? Are you getting enough or too much?

There have been many studies and the gist of it is: the upper limit of benefit is .82g/lb i.e. a 150lb person does not gain any benefit from eating more than 123 grams of protein per day. 

Take your weight: y 
Multiply by .82
= your MAXimum protein in grams. 

So what does 123 g of protein look like?

Greek Yogurt : 12-15g 

4 oz chicken breast: 35g

Enlightened Ice Cream Pint: 28g

2 oz Turkey lunch meat: 12g

Square Organics Bar: 10-12g

2 tbsp Almond Butter: 6g

Totals: 105g protein 

Remember, there is protein in many foods, even bread and vegetables. These are just some of the higher protein foods I might consume in a single day. 

So many people who are "into" fitness consume plenty of protein, maybe even too much (topic for another day?), however, others who don't make a concerted effort to prioritize protein may not be eating as much as is optimal. Keep in mind these are generic numbers and everyone is different. Be mindful of what makes you feel good and perform well and be sure to choose protein sources that you personally digest well. 

Do you think you are eating enough protein? 

Square Organics Discount Code: HHF squareorganics.com
My favorite is Cookie Dough!

Check out this article for more of the scientific studies on optimal protein intake: https://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

Comments

Post a Comment

Popular posts from this blog

Not Your Mother's Cookie Dough - Gluten Free, Sugar Free, Bean Free!

Image
You've seen edible cookie dough recipes all over the World Wide Web. You've some cookie dough with garbanzo beans, cookie dough with flour, dough with sugar, without sugar, maybe even with sweet potato. But, have you ever seen cookie dough with... Cauliflower. That's right, folks. I said cauliflower. And then I said "folks" which is weird. The idea popped into my head as I was thinking about the versatility of cauliflower! It's used as rice, as a mock mashed potato, as pizza crust, even added into smoothies! So what can't this vegetable do!? This recipe is SO SIMPLE, you have to try it! Not Your Mother's Cookie Dough Makes 2 generous servings. Ingredients: 210 g cauliflower, steamed then cooled 1/4 cup powdered peanut butter 1/2 tsp imitation butter flavor 1 tsp vanilla extract 1/4 tsp salt 2 tbsp almond milk sweetener to taste (I used approximately 1/4 - 1/2 cup erythritol)  2 tbsp mini chocolate chips (I used KNOW foo
Read more

Product Review: Tru Fru

Image
If you dip anything in chocolate it's instantly 10x better, right? I like freeze dried fruit and I like  love chocolate so combining the two is a recipe for success!  That's what Tru Fru has done.  The fruit is harvested fresh, freeze dried to lock in the majority of the vitamins, taste, and nutrition. The fruit is then coated in rich chocolate for a snack that is both nutritious and indulgent tasting! You don't have to choose between a nutritious snack or a tasty treat. You can have both in one. That's the concept, so let's get taste-testing! They have several different varieties including: Raspberries, Cherries, Coconut Melts, Strawberries, Bananas, and Cranberries. I first tried the Strawberry variety because chocolate covered strawberries are classic! I really liked it! The dark chocolate coating was smooth and rich while the freeze dried strawberry interior was crunchy and sweet with a slight tang. I found this to be perfectly balanced with
Read more

Must Read List

Have you been spending more time at home? Have you finished your entire list on Netflix? If the answer to these is Yes, you might be looking for some ways to fill your time. I personally love to read, especially while laying out in the sunshine. So I thought I would share some of my all time, must read books! I'm a fan of fiction so these books are all fiction! Longtime Favorite:  A Separate Peace I read this book as a freshman in high school and it never left me. The emotions are so piercing and the story so unique that I never forgot it.  Classic:  The Picture of Dorian Gray Thought provoking, emotive, and relatable to the core - this timeless classic will have you turning pages.  Female Must Read:  The Bell Jar Sylvia Plath captures a character that reached deep within my soul. It touches on mental health, feminism and more all while being extremely readable, imo.  Lived Up to the H ype:  The Fault in Our Stars John Green is a master story-teller and this book lived up to the hy
Read more