So how much protein do you really need? I get this question almost daily. First, It depends on your age, weight and level of activity.
The RDI (recommended daily intake) is .4 g per lb per day for a person who isn’t too active which I know is not you if you’re reading this. If you exercise regularly, are trying to lose weight or are an athlete, you need more!
- If you consider yourself active, aim to consume .5-.7 grams per lb per day.
- Trying to lose weight? Bump it up to .7-.8 g per lb per day. This means if you weigh 150 lbs, aim for 105-120 grams of protein a day.
- Endurance or strength training athletes are encouraged to consume .7-1 g per lb per day.
To get an idea of how much protein our favorite foods have that is:
- 4 oz chicken breast has 24 grams (110 calories)
- 3 oz salmon has 17 grams (120 calories)
- 2 eggs have 12 grams (160 calories)
- 1 oz peanuts have 7 grams (160 calories)
- 1 cup of black beans have 15 grams (227 calories)
Eating fish or meat at every meal gets pricey and eating enough beans or nuts to meet your daily protein needs can be very high in calories, not mention inconvenient if you are on the go.
Over the past couple of years, protein bars and shakes have crossed over into the mainstream market. No longer are they just for bodybuilders and girls in figure competitions. For me, it’s an easier and delicious way increase my protein intake at breakfast and for snacks to satisfy cravings, and feel full on less calories.
When I don’t have time to make my signature protein pancakes, I usually grab a shake on the go like Premier Protein shakes which have only 160 calories, 30 g of protein, 1 g of sugar and are low-fat. It’s great to throw in your gym bag and have after your morning workout and while you get ready in the gym locker room. It’s important to me to consume it within 20 minutes of finishing up so this is a must-have on hand, otherwise your potential gains will be diminished. Bars are good too for this is you like to chew rather than drink your meals.If I have time, I’ll throw the shake into a blender with some added spinach and ice cubes to make it a smoothie.
Dr Oz recommends eating 30 g of protein within 30 minutes of waking up. I aim for at least 15g at breakfast either in a smoothie, protein pancake or protein bar. Bars are my go to when I travel.
Ever since I began increasing increase my protein intake at breakfast, I have noticed a significant reduction in munchies after dinner. I used to always be famished by the time dinner came around. I credit the bump up in grams to helping prevent cravings and the urge to mindlessly eat after supper.
Wanna learn more about protein? Check out my post from last week on What You Need To Know About Protein.
When do you need an extra energy boost?
I am hosting a contest through the end of August called “Energy for Every Day.” If you haven’t tried adding protein to your life, now is your chance. Winners will receive a gift pack worth $250 from Premier Protein, including a $200 cash prize to keep you active and on the go. Think of that running or camping gear you’ve needed, plus more fun swag! Three winners will be chosen at random in July, three winners will be chosen in August and four will be chosen in September.
To enter, all you need to do is share that moment when your energy crashes and you need that extra boost. Simply answer the following question on the YouTube video below in the comments section, “I need protein most when… ______________” and be sure to check out Premier Protein on Facebook. You need to watch the video on YouTube to leave a comment.
You can also subscribe to my YouTube channel in the mean time to make sure you don’t forget and miss the video when it goes live!
This post is part of a sponsored campaign with Premier Protein. All thoughts and opinions are my own.