How much protein you should eat per day - plus ideas for protein -rich meals to try out

How much protein you should eat per day - plus ideas for protein -rich meals to try out

Healthy food is important, but it can be a process in itself: should I eat organic fruit? Do I need grass -fed beef? Should all juices be pressed cold? And before you even start finding out how much of every macronutrient - carbohydrates, fats and proteins - you need every day. Sigh. Fortunately, things don't have to be that difficult, at least when it comes to the most important macronutrient for active people: protein.

Here you can find out why the saturative nutrient is such an important part of your diet and how you can estimate your individual protein needs- plus protein-rich picks for breakfast, lunch and dinner and everything in between to ensure that you take enough protein a day.

Why it is important to get enough

Imagine your body as an infinite construction site. Protein is the workforce that is needed to keep the project running smoothly.

"You continuously use protein to support hormones, enzymes, immune cells, hair, skin, muscles and other protein tissue. In addition, protein is needed to recover from training stress," says Cynthia Sass, RD, a performance nutrition consultant based in New York and Los Angeles. After training, your body uses protein (disassembled into amino acids) to repair damaged muscle fibers and to build them up more than before. ((

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Not enough protein per day (and overall) can lead to muscle loss, weak hair and nails or immune problems. But the absolute minimum, it will prevent the best results in the gym. Fortunately, most Americans get enough protein in their diet. In fact, "there are some estimates that the average American consumes twice the recommended protein intake," says Alex Caspero, RD, a nutritionist from St. Louis. But the right amount of protein is important. "The body can only use 15 to 25 grams of protein for muscle building. The rest of it is broken down and used as a fuel or saved as fat," says Caspero. But here is the thing: everyone has a different requirement.

How much protein you need per day

While nutritionists have different opinions about the exact amount of protein that every body needs per day, there are some general thumb rules that serve as orientation aid. The Dietary Reference Intake (DRI) of the National Institutes of Health, which describes the minimum amount that the body needs to work properly, states that you should strive for 0.36 grams of protein for every pound that you weigh per day.

But many experts suggest that many people need much more than that. After all, this amount only prevents a protein deficiency - it is the minimum requirement of grams protein per day, says Molly Kimball, RD, CSSD, a nutritionist at Ochsner Health in New Orleans. It is not optimal for muscle repair and growth, a reduced risk of injury or a longer feeling of satiety.

How much protein you actually need depends on who you ask and who you are. In general, the more you move, the more protein you need. "The less you wear your body, the less repair work has to be carried out," says Sass. Her age also plays a role. Some studies indicate that your body works better with higher protein amounts with increasing age. A study published in the American Journal of Physiology-endocrinology and Metabolism showed that people over 50 who, for example, took the double DRI to protein, better supported their bodies in building muscle.

If you train hard (think: both cardio and strength training on the reg), the ideal protein amount per day for muscle building and maintenance is around 0.75 grams of protein per pound body weight - ideally distributed evenly over the day. So when you work through your butt, strive for 0.75 to 1 gram of protein per pound of healthy body weight. But remember that that means whatever your weight was when you felt the most and healthiest. The distinction is important to take into account whether you are very subordinate or overweight- you don't just want to use the figures on the scale as a reference for your protein intake.

Your absolute minimum, if you are not or only a little active, should be about 0.5 grams of protein per pound of healthy body weight, Kimball notes. For an active 130 pound woman (59 kg), an approximate protein reduction would be about 24 grams of protein per meal including snacks or about 97 grams of protein per day (more or less, depending on your activity level). But if you are still worried about protein needs (vegans and vegetarians can sometimes need more attention), an approved nutritionist can help you to determine the ideal amount of protein for you. ((

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Take these meals and snacks into account (one from each category) with your respective protein amounts if you set your meals and macros for the day.

Protein -oriented breakfast options

Omelette with avocado and pea protein yogurt as a side dish: 22 grams of protein

An omelet, which is made from two whole, large organic eggs from pasture, contains 12 grams of protein, says Sass. Fit with vegetables and avocado, with a side dish made of simple pea protein, Greek "yogurt" for another 10 grams.

Egg muffins with two slices of whole grain toast: 22 grams of protein

Stir two eggs in muffin forms and combine them with a whole grain toast for an early thrust in the morning, suggests Kimball.

A fage of Greek yogurt: 18 Gram protein

Not in eggs? A portion of a total of 0% Greek yogurt (buy it, $ 6 for 32 ounces, target.com) contains 18 grams of protein. (By the way, Greek yogurt has more than a dozen advantages for the body.)

Protein -oriented lunch options

Salad with grilled chicken: 24 Gram protein

A large salad made of leaf vegetables, native olive oil extra and balsamic vinaigrette, garnished with 2 ounces of grilled chicken breast, would contain about 14 grams of protein, says Sass. Add half a cup of cooked quinoa and add another 4 grams. Half a cup of chickpeas provides another 6 grams of protein - this is a salad with 24 grams overall protein.

Protein and nut butter smoothie: 27 grams of protein

When you eat on the go for lunch, visit a smoothie bar or conjure up your own smoothie from a ball of protein powder (usually about 20 grams of protein), frozen fruit, a handful of kale, fresh ginger and unsweetened almond milk and 2 tablespoon of almond butter (which adds 7 gram protein), suggests. (Try one of these protein powder picks recommended by nutritionists.)

Turkey wraps with vegetables: 25 grams of protein

Three ounces of lean meat (in this case turkey) deliver about 20 grams of protein. Combine this with nutritious whole grain bread and you are around 25 grams, says Kimball. Add your favorite vegetables or spreads as a filling

Protein-oriented dinner ideas

Salmon with Brussels sprouts: 25 grams of protein

A cup of Brussels sprouts (in the oven in herbs and native olive oil extra roasted) delivers 3 grams of protein. A bit of cauliflower gives about 2 grams more. Top Es with 3 ounces grilled Alaska salmon for another 22 grams of protein. Complete the dish with 1 cup of cooked spaghetti, suggests Sass.

Bean shell: 22.5 grams of protein

Beans are a solid but sometimes overlooked protein source and an excellent option for vegetable eaters. Prepare a Power Bowl with red beans, which is filled with mixed vegetables, vegetables and fruit to simply get 22.5 grams of protein. ((

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Banza Mac and cheese: 23 grams of protein

Sometimes cooking is not quite in the cards. No pressure-Banza chickpea noodles (Buy IT, $ 4, target.com) provide a solid dose of protein (far more than their traditional pasta varieties, which normally contain about 7 grams).

Protein-oriented snack ideas

Nutrition bar: 10 grams of protein

Not all protein bars are the same - but certain flavors of Perfect Bars (Buy IT, $ 3, Target.com) contain 17 grams of protein. You can also be easily stowed away in your office fridge to pull them out when the cravings come. (Look for other simple ways to reach the recommended gram of protein a day? Look at these chilled protein bars.)

Pistachios: 6 Gram protein

Protein on a plant -based basis, as contained in pistachios, provides more energy for your calorie budget, says Caspero. "Almost 90 percent of the fats contained in pistachios are simple and polyunsaturated species that are better for them. In addition, they are a good protein and fiber source for a trio that helps you to stay full longer compared to pure protein."

Hut cheese: 25 grams of protein

Protein -rich cottage cheese is a great nightly snack, especially for those who are hungry before going to bed, notes Kimball. Rich in a slowly digestible protein called casein, eliminates it in a healthy way and keeps her full all night. (Next: Is it really that bad to eat late in the evening?)