High protein diets are very popular these days, and the marketplace is responding.
Protein shakes, protein powder and protein bars are not just for bodybuilders anymore.
Everyone seems to be adding one or all of these to their diets in hopes of building lean muscle and getting toned.
But how much protein do you really need?
And what’s the best type of protein to consume?
Protein is vital for life. It’s a building block of every human cell and plays a key role in numerous biochemical functions within the body. It…
- supports brain health
- strengthens your immune system
- builds & repairs muscle
- helps regulate blood sugar and insulin levels
- boosts metabolic rate
- reduces hunger and cravings
- aids in weight management
While protein is beneficial, there is such a thing as too much.
Consuming more protein than your body needs can lead to several issues, such as weight gain since extra protein means extra calories. It can also stress your kidneys, potentially leading to kidney stones.
Plus, overloading on protein can crowd out essential nutrients from other food groups, like fiber from carbs and vitamins from fruits and vegetables.
A general guideline is to consume around 1.2 grams of protein per kilogram of body weight.
For example, if you weigh 130 lbs (approximately 59 kg), aim for about 70 grams of protein per day.
Here’s the best way to consume protein:
✅ Aim to get the majority of your protein from unprocessed, whole food sources like dairy products (like greek yogurt), eggs, salmon, nuts, beans, chicken and turkey.
✅ Ensure you’re spreading your protein intake throughout the day and balancing it with plenty of vegetables, fruits and fiber.
✅ Include plant protein sources too like tofu, tempeh, edamame, beans, lentils, nuts, nut butters and seeds.
✅ Adjust your protein intake according to your activity, weight and age so you maintain muscle and support your overall health.
✅ Be mindful of your protein portions, especially in restaurants where “more for your money” is not always healthy.
Try some of these suggestions this week and let me know how it goes. I am always glad to hear from you and am here to support you.
Need some support with feeling like your best self?
Know that I am always here to support you. Simply connect with me.
DISCLAIMER: This information is being provided to you for educational and informational purposes only. It is being provided to you to educate you about nutrition and as a self-help tool for your own use. It is not medical advice. This information is to be used at your own risk based on your own judgment. For my full Disclaimer, please click here.