I have stressed in many emails and posts the importance and benefits of getting in enough protein throughout the day. I do understand it can feel hard to reach your protein goals. So I thought I’d give you a cheat sheet to work off of.
Protein is a powerful nutrient that keeps us healthy, alive, well and recovered. Which is why, you just can’t ignore it! Place quality, protein-rich products at the core of your daily nutrition and you will see and feel the difference for yourself. Focus on quality meats, along with some dairy and eggs and if you are a plant-based eater, eat a variety of grains, legumes, nuts and seeds.
You are probably wondering….how much protein do you need?
The widely recommended protein intake has circled around 0.8-1 gram of protein, per pound of bodyweight, per day, to sustain health and optimal functioning. In other words, if you weigh 180 lbs, you’d need roughly 144-180 grams of protein per day. However, depending on your training and/or activity levels and if you have more lean body mass, it could range up to 2 grams per pound of bodyweight.
This is how I get 160 grams of protein in a day;
1 egg + 6 tbsp of liquid egg whites = 16g
1 scoop of whey protein = 22 grams
1 turkey stick = 15g
1/2 cup of cottage cheese = 15g
1 string cheese = 8g
3/4 cup greek yogurt = 20g
1/2 can. of tuna = 33g
5oz chicken breast = 33g
10 asparagus spears = 4g
8 brussel sprouts = 4g
sliced wheat bread = 4g
I know what you are thinking, “I don’t weigh or track my food.” Look, if you are wanting to see change and your goal is preserving and building muscle, this needs to be a priority. Aim to get in 25-35g per meal and 15-20g each snack…every. single. day.
We have a great nutrition program, if you would like help with nutrition specific to you and your goals, let’s talk! Visit our website and click on the link to schedule a free intro.
Stay happy, healthy and motivated –
~ Coach Laura