How much daily protein do we need? We last discussed the importance of protein and its role in muscle repair, muscle growth, appetite control, and boosting your metabolism.
Now let’s discuss how much daily protein we actually need:
The quick answer: we could all probably be doing a better job at consuming more protein
The longer answer: a general rule of thumb for active individuals is to consume 0.7-1.0 grams of daily protein, per pound of body weight. For those engaging in more intense training, or based on your goals, you’ll be at the higher end of the range.
Two guidelines to consider:
- If you are fairly sedentary, aim for about 0.6-0.7 grams of protein per pound of body weight.
- If you are fairly active or you have weight loss/weight management goals, aim for 0.7-1.0 grams of protein per pound of body weight. This extra protein helps repair muscle tissue, support performance, and control your hunger.
If your total daily protein requirement seems like a huge number, start with aiming to get 20-30g of protein per meal. In addition, adding a protein supplement is also a cheap, quick, and convenient way to get some extra protein if needed (most have 25g of protein per scoop). And as this habit develops into 2nd nature, you can aim to increase your goal to 25-40g of protein per meal.
A common myth is that your body can only absorb 30 grams at once, but this simply isn’t true. If anything, the more important thing to consider is getting at least 15-20 grams at once because anything less won’t elicit adequate protein synthesis.
Increasing your daily protein takes a little more effort and planning, but the benefits are too good to pass up. Whether you’re looking to build muscle, lose weight, or simply improve your overall health, protein plays a crucial role as the building block of a healthy lifestyle.
What is your fitness goal, and how does protein fit into your plan? If you need support with your training or nutrition, book a free ‘No Sweat’ Intro with one of our team members. We would love to help support you with your goals!
