How Much Protein Should You Be Consuming Daily?

Protein is one of those words that everyone thinks is the answer to all your dietary needs. If you’re trying to lose weight or build muscle you are often told to incorporate more protein in your diet. Protein is an essential part of your nutrition as it builds and repairs muscles after workouts and produces hormones.

The main question for everyone is how much protein should you be eating each day? This number requires some math as the recommended daily value for protein intake is about 0.36 grams per body weight pound. These numbers also depend on your health and fitness. For those who are wanting to lose weight and are exercising, you can increase that amount up to 0.7 grams per body weight pound. For muscle gain, it’s 0.8 grams per body weight pound.

The best sources of protein come from lean meats, fish, eggs, beans, nuts, and grains. If you aren’t eating enough protein during the day then start adding in some protein supplements, like shakes and bars.

View this post on Instagram

🍣SALMON & TABBOULEH SALAD🥗 Today’s lunch was: •1 fillet of salmon (good source of protein, omega-3 fat, iodium, selenium, magnesium) •TABBOULEH salad(2 servings): 1 handful of cherry tomatoes, 1/2 white onion, 2 tablespoons extra virgin olive oil @zaliarioil , 1/2 lemon’s juice, 100g cooked bulgur, 1,5 bunch parsley(~80g).Chop every vegetable in very small cubes, then add the bulgur and pour some extra virgin olive oil & lemon juice. ❗️1 serving of salad contains 50% of an adult’s daily vitamine C intake(53mg) ; 13,7% of a woman’s daily intake of iron and 31% of a man’s daily intake of iron. Vitamine C is a hydrosoluble vitamine, which is very sensible to temperature, so if you make this salad, try to eat it as soon as possible, and do not store in the fridge. 🍣LAZAC & TABBOULEH SALÁTA🥗 A mai ebéd a következő volt: • 1 lazac filé (jó fehérjeforrás, omega-3 zsír, jód, szelén, magnézium) •TABBOULEH saláta (2 adag): 1 marék koktélparadicsom, 1/2 fehér hagyma, 2 evőkanál extra szűz olívaolaj @zaliarioil , 1/2 citrom leve, 100 g főtt bulgur, 1,5 csokor petrezselyem (~ 80 g). nagyon apró kockákra vágjuk a zöldségeket majd adjuk hozzá a bulgurt, és öntsünk rá extra szűz olívaolajat és citromlevet. ❗️1 adag saláta egy felnőtt napi C-vitamin-bevitelének (53 mg) 50% -át; A nők napi vasbevitelének 13,7% -át, a férfiak napi vasbevitelének 31% -át képezi. A C vitamin vízben oldódó vitamin, amely nagyon érzékeny a hőmérsékletre, tehát ha elkészíted ezt a salátát, próbáld meg a lehető leghamarabb megenni, és ne tárold a hűtőszekrényben. 🍣SOMON & SALATĂ TABBOULEH🥗 Prânzul de astăzi a fost: • 1 file de somon (sursă bună de proteine, grăsimi omega-3, iod, seleniu, magneziu) • Salată TABBOULEH (2 porții): 1 mână de roșii cherry, 1/2 ceapă albă, 2 linguri ulei de măsline extravirgin @zaliarioil , 1/2 suc de lămâie, 100g bulgur fiert, 1,5 legături pătrunjel (~ 80g). Tăiați legumele în cuburi foarte mici, apoi adăugați bulgurul și turnați puțin ulei de măsline virgin și suc de lămâie. ❗️️1 porție de salată conține 50% din aportul zilnic de vitamină C al unui adult (53mg); 13,7% din consumul zilnic de fier al unei femei și 31% din consumul zilnic de fier al unui bărbat.

A post shared by Evelin Papp ND (@evelinpapp.dietitian) on

If you want to increase your protein for weight loss and muscle growth then you have to eat fewer carbs and fat in each meal to make up for the extra protein calories you are consuming. Keep a check on how much you are eating at each meal with the MyFitnessPal app.