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A snippet from a precision nutrition article all about protein.
Your body needs protein to survive and even more if you want to thrive. Let's dive in.
If you broke down the foods we eat on a daily basis now, most of the foods we consume are carbohydrates and fat. They are easy to find and if packaged, hyper-palatable and easy to overeat. We need to even the balance of calories in to be more protein to even out our carb, fat and protein intake.
Benefits of Protein
Eating more protein helps with cravings, balance blood sugar, decrease snacking, increases muscle mass, helps prevent muscle Loss, and supports soft tissue recovery. To name a few...
How much protein?
Low Protein - Bodyweight in lbs x .65
Best for those who have more body fat to lose. As you lose body fat you can increasing to Moderate Protein.
Moderate Protein - Bodyweight in lbs x .875
Good for active individuals who are active and looking for body recomposition or fat loss fat loss around 15-20 lbs or less. As you lose body fat consider increasing to High Protein.
High Protein - Bodyweight in lbs x 1
Best for those who have training experience, lift 4-5x per week, want to lose a little weight and maintain muscle mass.
Heavy Protein Bodyweight in lbs x 1.1
Recommended for those who are very lean and active and looking to perform at a high level.
For example if you weigh 200 lbs: Low Protein= 130g protein, Moderate Protein= 175g protein, High Protein= 200g protein, and Heavy Protein= 220g protein
How to Measure Protein:
Method 1: Eat Protein at Every Meal
As you build your meals, start with protein first then had your accompanying foods. This is especially important at breakfast due to many breakfast options being basically dessert. If you need 120g protein in a day, divide that by 3 and you need about 40g of protein per meal. Hitting this can be difficult if you are new to focusing on protein, but you can do it!
Method 2: Measure with your Hand
Use your hand as a guide to estimate - a palm size serving of chicken, fish, steak, etc. is approximately 30grams of protein. If you need 120grams of protein in a day that will equate to 4 palm-size portions of meat.
Method 3: Track Protein on MyFitnessPal
Many people don't like or wish to track their food - it takes too much time and can be triggering to some. The reason we suggest tracking is because, just like budgeting, you may thing you're close to your budget until you actually sit down and take a look. You don't have to track forever, but it helps to check in and keep you honest in how many grams of protein you are getting each day. If you are wanting to jump in with this we recommend getting a scale to measure your protein to add it into the app accurately.
Try this out and let us know what you think and how you feel after incorporating enough protein into your diet consistently!