What you need to know about protein
Most Americans eat about 100 grams of protein per day, which is roughly twice the recommended amount. The average person believes that the more protein you eat, the more muscles you'll gain, but this is not entirely true. To determine your daily protein intake, you can multiply your weight in pounds by 0.36.
Example: For a 24-year old male who weighs 185 pounds and who is weight training, that translates into 67 grams of protein a day.
So before you start meal prepping your week, read on:
Protein is Essential for Survival
Protein is a component of every cell, tissue, and organ in the body. When we eat protein, it is digested into amino acids, which are considered the “building blocks” of life, as they are responsible for creating all the other proteins our body needs. This is a continuous cycle, and thus your body needs protein every day. If this seems a tad confusing, think of the muscle that you are currently training, as you are tearing it apart its ripping every fiber and strain you have. Once you have torn it a part, you need to build it back together by repairing it with the proper protein and amino acids in your body.
Not All Proteins Are Created Equal
A complete protein, is made up of nine essential amino acids (in close to equal amounts) that cannot be made by the body. That means we need to ensure our diet consists of animal-based proteins like meat, poultry, fish, eggs, milk, and cheese. An incomplete protein, does not include all the essential amino acids (simply lacking in one or more) but are important to have in our diet to help build our cells. Including nuts and seeds, whole grains (brown rice or whole-wheat bread), vegetables, and legumes in your diet to combine with your complete proteins while ensure you have a well-rounded meal to get all the essential amino acids you need.
Maybe Not So Much
It is recommend for women ages 19 to 70 to consume 46 grams and for men ages 19 to 70 to consume 56 grams of protein a day. Dependent on your weight this is 10 to 35% of your daily caloric intake. As shared above, it is recommended to consume 0.36 grams of protein for every pound of body weight. It has been studied that men and women over the age of 20 were consuming between 70 to 100 grams of protein a day. That means most people are consuming almost twice as much as needed.
Protein from Plants?
If you choose to not eat meat, there are many sources to get your daily intake of protein. The richest protein source is soy products like firm tofu and edamame beans. There is also options for vegan protein powders. You can be just like vegan body-builder Torre Washington, Patrik Baboumian and Nimai Delgado.
More Protein Does Not Always Equal More Muscle
To get more muscle mass you must eat more protein? That is not directly related, in fact many athletes only eat slightly more than the average individual. Athletes are already meeting the need for a slightly increased protein intake, so it is not necessary to have a high protein diet anymore.
High Protein Diet Not Always the Best
When you eat high-protein foods like red meat and full-fat dairy products they also have high levels of saturated fats. This increases the amount of bad cholesterol in your body and can put you are risk of heart disease. If you are on a high-protein diet the norm is to have a lower carbohydrate intake, which takes away important nutrients like fiber which help with our bowel movement.
A balanced diet is always best. It is all about finding the right balance for you and your lifestyle. We aren't meant to eat all the same thing and don't worry your biceps won't disappear if you eat less protein.
Easy Ways to Add More Protein to Your Diet
Protein does not always mean adding more meat to your diet. Another easy way to get more protein is through protein powders. We have the protein powder you need to whatever your goals are!
Happy Charms Cereal Protein: Great for adding more protein to your diet
This formula is unlike anything you've ever tasted before! It tastes just like a bowl of cereal and even has REAL cereal pieces! There are 25g of protein and only 1g of sugar per serving. Who knew the macros were just as good as the taste?
Try this: Drinking a shake after a workout, or adding it to your smoothies or yogurt for some added protein!
Meal Replacement Powder: A full meal replacement
Did someone say amazing macros meant to help you reach your goals? Yes! Meal Replacement Powder has 24g of protein per serving and has a secret ingredient. It is full of amino acids to help you repair and rebuild your muscle and tissue. It is also going to help with immunity support and easy digestion! Two incredible flavors: Vanilla Ice Cream Cone & Chocolate Cake
Try this: Adding this to your pancake batter/cake batter/ or cookie mixture, or drinking a shake in place of a meal or to add more protein to your diet. The SP Blog is full of great protein packed recipes!