Whether you are trying to lose weight or gain some massive muscle, managing your protein intake is important. There are many different theories on how much protein to take and when in order to meet different goals. We’ve compiled a very basic overview of how to manage your protein intake.
Protein is needed to grow and develop cells and to amp up our immunity to fight off infections. The DRI (Dietary Reference Intake) is about 10-35% of your total calories. So, if you’re on a 1800 calorie diet, protein would take up 45g-218g of that. The RDA (Recommended Daily Allowance) of protein for men is 56 grams, while for women it is 46 grams.
PROTEIN AND WEIGHT LOSS
However, if you are looking to lose a few pounds, you’ll want to consume more than the Recommended daily allowance – about 120g, but add a few grams daily over a period of a week. Protein takes longer to digest, thus burning more calories and staying in your stomach longer making you feel full. The body also uses the amino acids to build lean muscle that will keep your metabolism going at full force. It’s important to choose products with high protein but low in fat. So stay away from those meats that come from high fatty animals, and stick to lean meats like chicken or turkey, or a protein powder such as SunWarrior Warrior Blend, or Ostrim.
Here are a few ways to slowly increase your protein intake:
-Take greek yogurt with you as a post workout or a mid morning snack at work, adding 11g of protein.
-Have hard boiled eggs on hand for a quick snack packed with up to 6g of protein.
-Adding just 3oz of Tofu to any meal will easily add about 13g of protein
-2 Tablespoons of peanut butter with an apple will easily give you around 8g of protein.
PROTEIN & MUSCLE BUILDING
If you want to amp up the muscle volume, eat the right amount of protein at the right times. It’s good to have a protein shake after you workout and another during the day to keep your energy levels up. To gain muscle, the RDA recommends having protein be 30-35% of your total calories for the day.
However, there are risks to consuming too much protein that can lead to kidney or liver disease. To steer clear of the potential for these serious diseases, you need to balance out your intake. Perfect Blocks is a great food supplement that helps you gain the muscle you want without the fear of overdoing it on protein. It has the perfect balanced ratio of protein, carbohydrates and fat that give your muscles what they need to buildup.
A common pitfall of high-protein diets is a lack of fiber. Make sure to include beans, yogurt and legumes into your diet to ensure everything keeps working correctly.