Are you eating the right proteins ?
Fun Fact: Did you know your body can’t store protein like fat or carbs? This is why it’s important to spread your protein intake throughout the day to keep your muscles fueled and your body in optimal repair mode. By understanding your daily protein needs and including a variety of sources in your diet, you’ll be supporting your body’s growth, maintenance, and repair—essential for both fitness enthusiasts and those simply looking to stay healthy!
Protein is often called the “building block of life” because it supports growth, repair, and overall body function. For an average sedentary adult, the general recommendation is 0.8 grams of protein per kilogram of body weight. But how do you know how much you need?
A Quick Guide, how to Calculate Protein Needs?
To convert weight to kilograms, Divide your weight in pounds by 2.2. For example, 165 lbs ÷ 2.2 = 75 kg.
Multiply by 0.8 grams: 75 kg × 0.8 = 60 grams of protein per day.
Factors That Affect Protein Needs:
- Active Lifestyles: If you’re exercising intensely, you might need 1.2-2.0 grams per kilogram of body weight to support muscle repair.
- Age: Older adults may need more protein to prevent muscle loss and maintain strength.
Health Conditions: Recovering from surgery or illness might require extra protein for healing.
Protein-Rich Foods:
- Animal-based: Chicken, beef, fish, eggs, dairy.
- Plant-based: Beans, lentils, tofu, quinoa, nuts, and seeds.
“Protein is not just a nutrient, but the building block of life”
