First things first… do you even know how much protein you eat each day? If not, I recommend tracking JUST protein for two weeks to get a good baseline.
Then figure out where you lie on the spectrum below and what would be best for you based on your health and fitness goals.
Daily recommended minimum intake (not optimal but will keep you from being deficient): around 0.36 grams of protein per pound of body weight (example: 150 pounds = 54 grams of protein)
Daily recommended intake for weight loss or body recomposition: 0.73-1.0 grams of protein per pound of body weight (example: 150 pounds = 110-150 grams of protein)
Daily recommended intake for athletes and heavy exercisers: 1.0-1.5 grams of protein per pound body weight (example: 150 pounds = 150-225 grams of protein)
Why do we need protein?
When we eat protein, it breaks down into individual amino acids to fuel our body to do many important functions. The key molecules that are produced include enzymes, hormones, neurotransmitters, and antibodies. Then on top of that protein also aids in the growth and repair, replaces worn out cells, and transports different substances in the body.
BONUS: But there is more the body does that helps us in our fitness and nutrition habits. Protein aids in weight management, metabolism, feeling full, body composition, athletic performance, and a strong immune system.
🍖 What is your favorite protein to fuel with?
Sources: NASM and Precision Nutrition
Checkout the reel I create on Instagram CLICK HERE
Be Trail Strong – Be Trail Fab
Coach RJ
PS: Make sure you are following me on Instagram @fabandfitwithrj
PHOTO: Photo by Luis Quintero on Pexels: Steaks and Skewered Sausages on Grill
View comments
+ Leave a comment