How do I know how much PROTEIN to incorporate into my diet?
A, B, C it’s as easy as 1, 2, 3
A, B, C:
Amino Acids are the building blocks of protein and the cornerstone of optimal nutrition.
It's easy as 1, 2, 3
1. Aim to incorporate 1 g of protein per lb body weight, or 1.3 g -1.7 g for those engaged in high strength training.
A 200 lb individual whose goals are to maintain body weight and muscle mass should consume 200 g of protein per day.
A 200 lb individual trying to build muscle or participating in a highly active/strength training lifestyle should consume 260 g-340 g of protein per day.
2. Spread out your protein intake throughout the day.
3. Select high protein sources for your larger meals (think lean beef, chicken, salmon, eggs, etc.), moderate protein sources for your snacks (think cottage cheese, greek yogurt, hummus, etc.), and find ways to add lower protein sources to all of your meals and snacks as an additional boost (think nutritional yeast, seeds, nuts, hemp seeds, nut butter, etc.).
Why is protein essential for your body?
The amino acids that make up protein play a vital role in the body, including, but not limited to:
Supporting injury recovery.
Decreasing the risk of developing age-related loss of skeletal muscle.
Aids in keeping the immune system optimally functioning.
Promotes satiety (a sense of feeling full after a meal or snack).
Including adequate amounts of protein in your diet is essential to support your overall health and wellness and support muscle building, repair, and recovery.
Whether a person is a carnivore or following a vegan diet (or anywhere in between), it is possible to attain all of the body's protein needs, as long as they are choosing the right foods. Animal-based proteins are the only complete proteins; however, choosing the right combination of plant-based proteins can support your body's needs. While it can initially feel daunting and challenging to find ways to increase your protein intake, once you find the right foods to complement your dietary lifestyle, you can begin to naturally include them in your daily meals and snacks. Below are some ideas to start including in your meals today!
Lean Beef = 22 grams protein per 3oz serving of 93%-lean ground beef
Chicken = 27 grams protein per 3oz serving of skinless chicken breast
Salmon = 20 grams protein per 3oz serving of wild-caught salmon
Eggs = 6 grams protein per 1 large egg
Peanut Butter = 7 grams protein per 2 tablespoons
Cottage Cheese = 12 grams protein per ½ cup
Lentils = 18 grams protein per 1 cup cooked lentils
Tofu, tempeh, and edamame = 12-20 grams protein per 3.5oz serving
Greek Yogurt = 17 grams protein per ¾ cup
Green Peas = 8 grams protein per 1 cup
Quinoa = 8 grams protein per 1 cup cooked quinoa
Pistachio Nuts = 6 grams protein per 1oz
Nutritional Yeast = 8 grams protein per 2 tablespoons
Chickpeas, Beans = 15 grams protein per 1/2 cup
Chia Seeds = 5 grams protein per 1oz
Oats/Oatmeal = 5 grams protein per 1/2 cup
Parmesan Cheese = 11 grams protein per 1oz
For those of you who are eager to learn more about the vital role of protein for your health and wellness and the added benefits to your strength and resistance training, take a look at this article from The American College of Sports Medicine! https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
If you would like support in discovering how to support your body and lifestyle with optimal protein intake, reach out, we are here to help.
Eat well to be well, Nicole and the OMPT team
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