When you think of protein you think of building muscles. If you aren’t strength training regularly how much protein do you really need?
The recommended amount of protein is 0.8g/KG of total body weight, this amount hasn’t been updated in many years. We are now learning that 1.2-1.5g/KG is better for those who exercise regularly, to support tissue growth. If you split that between your meals it should be 30-35g/meal of protein.
Not all protein is created equally and if you want the nine essential amino acids you can only get these from animal products. Plant-based protein is missing at least one, which is why it is important to eat a variety of sources of protein when you are vegan to receive all the essential amino acids.
Strength training makes your body more sensitive to the muscle-growing properties of amino acids, using more of the protein for synthesis. Protein also slows down the absorption of carbs, preventing sugar spikes and crashes. Protein also helps your muscles to recover after a workout.
To conclude, protein is essential for optimizing the quality of your life, so making sure to include a protein source at every meal is important for you and your body.
