In the US and
Canada, the RDI (Recommended Dietary Intake) for protein for a mostly sedentary
person is 56 grams for men (18g at each meal) and 46 grams for women (15 grams
at each meal). However, many health and nutrition experts believe those numbers
are far too low and we need more protein to function at our peak each day.
Knowing the
right amount of protein to eat will help you to lose weight if that is your
goal and will also help you to create and maintain lean muscle mass.
Each person
has a specific daily protein need based on many factors such as your gender, height,
weight, body type, fitness level, weight training and your physique goals.
Using this online
protein calculator and answering a few questions, you can find out the right
amount of protein for you.
https://examine.com/nutrition/protein-intake-calculator/
This is another
good protein calculator if you want a second opinion.
https://promixnutrition.com/pages/protein-calculator
What is
protein?
Amino acids
make up protein which then in turn make up muscle mass.
Why is protein
important for your body?
Our bodies
are about 15% protein. We must replace the proteins our bodies use each day with
a new supply, just like water. When protein is broken down it helps sustain our
muscles, as well as work to build new muscle mass. Protein is essential to our
metabolism this way!
Protein is
an active component in everything from muscle repair to hormone and enzyme
production. Your body needs adequate amounts of protein to maintain organs and
repair tissues. Children need protein to grow. It’s important for all your
bodily functions!
Why do we
need protein for weight loss?
Because it
is a useful source of calories, protein can help reduce hunger, curb your appetite,
and prevent excess snacking and overeating. Junk-food and refined carbs are
considered empty calories because they provide little nutrition and often no
protein. This makes protein one of the most important nutrients for weight
loss.
If you increase
protein, you need to offset the added calories by decreasing intake of other foods
such as refined carbs.
Can I eat
too much protein?
Yes! Remember
the saying, “Too much of a good thing”. You may gain weight and the extra
protein can be stored as fat. Also, too much protein long-term can cause constipation
or diarrhea, stomach and digestive issues, kidney damage, and heart disease. So,
it is best to find out what the perfect amount of protein for you is and
remember that you don’t need the same amount of protein every day. Some days
you need more protein and calories because of exercise and strength training
and other days you may be more sedentary and don’t require as much.
Good sources
of protein
- Lean Beef (3 ounces) – 25 grams of protein
- Tuna (1 can packed in water) – 27 grams
- Turkey or chicken breast (3 ounces cooked) - 24 grams
- Whey Protein (portions vary by brand) – 20 or more grams
- Salmon, haddock, or trout (3 ounces) - 17 grams
- Plain Greek yogurt (6 ounces) - 17 grams
- Cottage cheese (½ cup) - 14 grams
- Tofu (1/2 cup) – 10 grams
- Cooked beans (½ cup) - 8 grams
- Cooked oats (1 cup) - 11 grams
- Lentils (1/2 cup) – 9 grams
- Edamame (1/2 cup) – 9 grams
- Green Peas (1 cup) – 8.5 grams
- Milk (1 cup) - 8 grams
- Nuts, all types (¼ cup or 1 ounce) - 7 grams
- Egg (1) 3.6 grams in the egg white alone - 6 grams total
- Brussels sprouts (1 cup) – 5 grams
- Potatoes (1 medium-sized) – 5 grams
- Corn (1 ear) – 4.6 grams
- Asparagus (1 cup) – 4 grams
- Quinoa (1/2 cup) – 4 grams
- Artichokes (1) – 4 grams
- Mushrooms (1 cup) – 4 grams
- Avocado (1) – 3 grams
- Broccoli (1 cup) – 3 grams
- Okra (1/2 cup) – 2.4 grams
- Beets (1/2 cup) – 2 grams
- Cauliflower (1 cup) – 2 grams
- Spinach (1/2 cup) – 2 grams
- Tomatoes (1/2 cup) – 2 grams
