Learn What Is Protein Secrets To How Much Protein To Eat
How Does Protein Help With Losing Fat?
1. Maintaining Muscle
2. Keeping You Full
3. Burning Calories
How Does Protein Help With Building Muscle?
Protein is the “building block” of muscle. Without enough of it, your body just can NOT (and will not) build muscle.
How Much Protein Should You Eat Per Day?
Ideal Daily Protein Intake: 0.8-1.5 grams of protein per pound of body weight.
Recommended Amount Of Protein Per Day For Different Situations & Goals
|Person, Situation & Goals||Ideal Daily Protein Intake|
|Average healthy sedentary adult (male or female) that does NOTwork out or have any related goals. This is just what I consider to be a good minimum daily protein intake for general health/function.||0.5-0.7 grams of protein per pound of body weight.|
|Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). This is the minimum I’d recommend in this case.||0.8-1 grams of protein per pound of body weight.|
|Average healthy adult FEMALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance.||1-1.2 grams of protein per pound of body weight.|
|Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance.||1-1.5 grams of protein per pound of body weight.|
More about Protein
Different sources of protein provide varying levels of amino acids and therefore differ in protein quality. Animal proteins such as meat, poultry, eggs, fish, milk, and cheese rank the highest on protein quality measures, while plant proteins rank lower. And although it’s a common belief that plants don’t contain all the essential amino acids, this isn’t completely accurate. Many plant foods do contain all the essential amino acids, and each food has a unique proportion of them (same as how each food contains a unique proportion of the essential vitamins and minerals).
Just as someone shouldn’t rely on steak for all of their vitamins, someone shouldn’t rely on carrots for all of their amino acids. We eat a variety of food groups to provide all necessary nutrients. For those eating a plant-based diet, it’s simply important to consume a varied intake of food to acquire enough amino acids.
It should be noted, however, that this amount is simply to prevent protein deficiency – in other words, to cover the basic daily requirements for protein turnover.
However, lean, whole food options are often preferred to supplements due to their steadier absorption and more complete nutrient profile (think vitamins, minerals, phytonutients, and zoonutrients).
Videos to check out:
how to calculate your maintaince calories (3 Easy Methods ) https://youtu.be/tc7OS5xOe_Y
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