If I had a nickel for every time I heard someone say, “I need more protein”, I would be one wealthy lady! High-protein snacks, high-protein recipes, high-protein bars, high-protein supplements!!! AGHHH!! I honestly can’t even count the number of times friends and co-workers have shown me the high-protein supplements they have spent their hard-earned dollars on because they have started a new weight loss or exercise plan. Protein is great and it plays a vital role in your health, but honestly the high-protein craze, or shall I say insanity has nearly made me recoil every time I hear it come out of someone’s mouth!
. If you are weight lifting, the amount of protein you should eat is double your weight in kilograms.
. If you want to maximize your workout, you need a pre-or post-workout protein supplement.
. Cyclical bulking will allow you to gain muscle mass and lose fat over time.
If you answered fact to any of the above questions, please
Its true. Athletes expend more energy than a couch potato and in turn require more nutrients to replenish stores and to repair and build muscle. But, avid gym-goers don’t need as much protein as you may think. Here’s a general guideline of protein need based on weight:
If you weigh ➡️ you should eat:
- 115 lbs 55 grams protein
- 125 lbs 60 grams protein
- 135 lbs 64 grams protein
- 145 lbs 70 grams protein
- 155 lbs 74 grams protein
- 165 lbs 80 grams protein
- 175 lbs 84 grams protein
- 185 lbs 88 grams protein
- 195 lbs 93 grams protein
- 200 lbs 95 grams protein
Your protein intake should never exceed 1.7 grams per kilogram of your body weight. There is absolutely no
evidence that a higher protein diet has any health benefits. In fact, the additional intake of saturated fat and cholesterol increases the risk of heart disease and puts unecessary stress on your liver and kidneys.
If you don’t exercise regularly, you certainly don’t need extra protein in your diet for weight loss or for anything else (unless you have an open wound or are a dialysis patient). If you’re a carnivore and live in America, you are likely already getting more protein in your diet than you need. If you are a vegetarian (lacto-ovo or lactoveg), you get high quality protein from eggs, cheese, milk, yogurt, soy, nuts, seeds and beans. If you are vegan and consume no animal products what-so-ever, I hope you are eating loads of beans…beans, beans, they make you smart; the more you eat, the more you…💨
Here is an idea of how much protein is in common foods:
- 3 oz lean beef=22 grams
- 3 oz chicken=26 grams
- 3 oz fish=21 grams
- 8 oz glass of milk=8 grams
- 1 cup yogurt=12 grams
- 2 Tbs peanut butter=8 grams
Obviously these numbers may vary slightly depending on the product you buy, but hopefully this gives you an idea. Your focus should always be on whole foods, not supplements as often you get poor absorption from supplements, they are typically way
overpriced and you’ll get the added benefits of all the other nutrients contained in the whole foods you eat, like omega-3 fatty acids, potassium and calcium. Make sure you include carbohydrates in your diet so that your body doesn’t utilize protein for energy and eat healthy fats found in fish, nuts, seeds and olive oil.
*Something you may not know:
The more in shape you are, the more efficiently you use protein which means you would require less
, not more.