Protein is an essential part of your diet, but figuring out how much of it you need can feel like a confusing process. Be it muscle building, weight loss, or just plain good health; it doesn’t have to be that complicated. So we are going to keep it pretty simple and give the body what it needs to operate smoothly.
What is Protein and Why Does It Matter?
Protein is an all-purpose building material for your body. It is composed of amino acids that help repair your muscles, keep your skin healthy, support your immune system, and generate hormones. In short, protein is in it for the long haul.
Without enough protein, you just won’t be able to build or repair what your body needs to; whether you are at the gym, chasing kids around the house, or working on normal daily tasks.
How Much Protein Do You Actually Need?
It depends on a person’s lifestyle. Here is a simple method that delivers the appropriate quantities of protein.
- If you’re not very active: About 0.8 grams of protein for every kilogram of body weight.
- If you exercise regularly: About 1.2 to 2.0 grams per kilogram.
- If you’re an athlete or lifting weights: You’ll need a bit more—1.6 to 2.2 grams per kilogram to help your muscles recover and grow.
- If you’re losing weight or building muscle: Try 1.5 to 2.4 grams per kilogram to protect muscle as you shed fat.
For example, if you weigh 70 kg (about 154 pounds) and you exercise a few times a week, aim for about 100 grams of protein daily.
Where Should Your Protein Come From?
Getting enough protein doesn’t have to be a chore. There are so many options to choose from:
Proteins acquired from animals include:
- Chicken, turkey, and fish.
- Eggs, milk, Greek yogurt, and cottage cheese.
Proteins procured from plants are:
- Lentils, chickpeas, and black beans.
- Tofu, tempeh, and cottage cheese.
- Nuts, seeds, quinoa, and peanut butter.
Quick Protein Fixes
- Whey protein: Perfect for a post-workout shake or when you’re on the go.
- Peanut butter: A good way to relish fats along with protein additional benefits. Spread or add it to a smoothie or consume a spoonful of it as snack.
You can also try the mix method as well. Combining different plant-based proteins (like rice and beans) can give you a complete amino-acid profile.
Should You Use Protein Supplements?
Whey protein is a good substitute for when you have a busy life you need to concentrate or feel you urgently require it. Food itself can also replace such supplements, e.g., chicken, eggs, and peanut butter, while these nutrients also provide other vitamins and fiber.
That said, supplements like whey protein are super handy:
- After a workout to help your muscles recover.
- On days when you’re not able to eat enough protein through meals.
Clearing Up Protein Myths
Proteins are one of the most common and probably the most misunderstood subjects. Let’s simplify the subject, addressing some of the most common misconceptions:
- Myth: “The more protein, the better.”
Reality: Your body only uses so much protein. Extra protein doesn’t magically build muscles—you need regular exercise and balanced nutrition for that. - Myth: “Plant protein isn’t as good as animal protein.”
Reality: You can also get a sufficient supply of proteins from plants. They need to have rice or beans together in order to have all the nutrients required by the body. - Myth: “Protein damages your kidneys.”
Reality: If you’re healthy, there’s no evidence that eating more protein will hurt your kidneys.
The Bottom Line
Getting that protein is easy, or not so hard, after all. Learn exactly how much you need, utilize a variety of foods (like Whey protein shakes and peanut butter), and work it into your schedule.
Turn one meal at a time into a protein fuel scale, and soon, you’ll notice the difference good protein makes-so much stronger, healthier, and ready to accomplish anything that comes your way.
