Man wearing green and white baseball shirt holding fork and knife sitting front of plate of four raw steaks


Written By Beth Funari Sims

If you’ve ever started a diet or spent enough time in the weight room you’ve probably heard people discussing protein, and its almighty importance.

Perhaps you’ve had a conversation or two on the topic with your trainer.  (I’m known to call after clients post-workout, and remind them to make sure their next meal includes a healthy source of protein).

Some people are calculating their protein grams diligently, but most are unsure if they actually consume enough on a daily basis.

Consuming enough protein can help keep your weight in check. It helps keep you full and satiated. Your body uses it to build and repair tissue. It becomes particularly important after a good workout as it helps to replenish muscles!

While it’s not an exact science the Food and Nutrition Board of The Institute of Medicine recommend 56 grams daily for men, and 46-50 for women. However, these guidelines are GENERAL , and we MUST take activity level and circumstances into account.

Here’s how to calculate your protein requirements:

  1. Weight in pounds divided by 2.2 = weight in kg
  2. Weight in kg x 0.8 – 1.8 gm/kg = protein gm

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant/nursing, or if you are involved in consistent and intense weight or endurance training.

So,  what are some good sources of protein?

  • Lean meat like chicken and turkey
  • Seafood and shellfish
  • Eggs
  • Tuna
  • Beans
  • Edamame
  • Quinoa
  • Yogurt
  • Non processed protein powders
  • Nuts and nut butter
  • Tofu or tempeh

So many options… enjoy that protein, guys!

About the author : jhaase

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