I get this question a lot about protein, mainly how much do I need to eat, and what are recommended protein lists. This is a general post to get a basic understanding of protein. I’ll share more over on my TikTok channel.
What is protein?
Protein is the first macro-nutrient. It’s the second most abundant substance aside from water. It is the building block for our cells, and muscles. It’s involved in all body parts and tissues in the body. They do the most work inside each cell. It’s essential that we eat it daily, as we cannot store amino acids. Protein is made up of 20 amino acids, and 9 amino acids are essential which means it cannot be produced in the body and must be consumed through food.
How much protein do we need to eat?
To calculate how much you protein you need, use this calculation:
- In pounds: multiply your body weight by 0.7
- In kilograms: multiply your body weight by 1.5
Everyone is different based on their height, exercise, different needs, conditions, and etc.
What happens when you don’t eat enough protein?
- your more easily, tired and fatigued
- muscle loss and weakness
- bone injuries or fractures
- slow recovery/ healing
- poor immune system
- weak nails, skin and hair
- hunger and cravings
- hormone imbalances
Where can we find protein:
Animal protein is a complete protein – as it includes all amino acids, including the 9 essential amino acids.
- Chicken
- Turkey
- Pork – Read more on why this is the #8 most nutritious food in the world.
- Beef
- Lamb
- Eggs
- Fish and Seafood: Salmon, Cod, Shrimp,
- Seeds and nuts: almonds, pine nuts, macadamia, walnuts, cashews, pumpkin seeds
- Legume & beans: lentils, chickpeas, soy, tofu.
- Dairy
- Quinoa and Amaranth – are plant protein sources that are complete proteins
How to incorporate your protein intake?
Now that you know how much protein you need, and what it is. How can you add it into your daily intake. First, take a look at what you’re currently eating protein wise on a regular basis. It is typically recommended to have 20-30g of protein per meal and snacks at around 10-15g of protein. This depends on how much protein you require. For example, if you’re a woman who needs 100g of protein per day you’ll need 25g per meal, and 15g for 2 snacks.
Protein is the first macro-nutrient however we have to remember that we need to keep a balanced diet with healthy carbs, and fats, as well as the vitamins and minerals our body needs. What we eat on a daily consistent basis affects our current and future health.
