Protein is an essential building block and a great macronutrient for growth, muscle recovery and satiety. But how much do you need? Read to on to find out more about your protein requirements and the most important factor when choosing your sources.
Everyone is Different
The amount of protein you require depends on the following factors:
- Body weight and composition
- Overall energy intake
- Training goals
- Growth requirements
- Presence of injury
- Recovery from illness
How Much Protein Do You Need Per Day?
A general guideline is 20% of your daily intake. If you are an athletic female for example, eating 1700-2000 calories per day, your protein intake will be be-tween 85 and 100g per day. A larger male who consumes 3000 calories per day, should aim for around 150 grams of protein per day.
An important point to know is that excess protein is converted to glucose via process known as gluconeogensis. This will disrupt your blood sugar control and satiety and can contribute to cravings, energy slumps and overeating. Protein intake is a not a matter of more is better.
Animal sources of protein include eggs, meat, fish and dairy products. Vegan sources of protein include whole grains, pulses, legumes, soy, and nuts.
An example day of 85g of protein includes:
- 3 eggs
- 120g chicken
- 120g fish
- 30g almonds
Here is a simple Protein Calculator you can use.
It’s Quality over Quantity
The most important consideration when it comes to protein, and especially animal protein, is quality. Please prioritise grass fed, free range and pasture raised where possible, as the food quality and health of the animal directly translates into the quality of the protein you consume.
Are protein powders necessary?
Tune in next month as we deep dive into this question. Short answer – no! But there’s more to the story…