Recently, I have had the Protein conversation with many of my clients about how much protein is needed to stay fit. Why? It seems that Protein is like a mythical creature. There are so many stories of:
- How much protein is needed
- Will it make me fat
- Why do I need to take so much
All of these are great questions, but a lot of the reason we all come up short on our protein is due to its mythical nature.
Protein Is Simple
Protein is the building block of muscle. As we get older we begin to lose muscle mass. Strength training will help rebuild that muscle that we lose over time. You will NOT turn into a bodybuilder by picking up some weights. Bodybuilders look the way they do for more reasons than lifting weights!
How much protein needed to stay fit comes down to a simple formula:
Your Weight / 2.2 (a kilogram) = X Take X * 1.5 The answer is your new Protein Daily Goal! How much protein is needed to stay fit? Here is your answer: 130 lb female – 130/2.2=59 *1.5= 88 Grams of Protein per day 200 lb male – 200/2.2= 91*1.5= 136 Grams of Protein per day It really is that simple! Protein has 4 calories per gram and based on this example, the protein intake is only over 20% of your daily caloric need. See, that won’t make you fat!
How Do I Get Protein
Now that we have figured out that Protein won’t make you fat, you are probably wondering where to get all this protein. If you are able to prepare your food, get the proper amount of protein in your diet, then by all means do so! However, if you are like me and don’t have the time to cook all that food, then I would suggest a protein shake. I am very active and take a few shakes per day based on my activity level. However, if you know how much protein you take in with your food, then you know how much protein you are short. By that calculation, just take the amount of shake you need to cover your shortage! The average protein shake has about 20-25 grams of protein per serving. Use this as your guide to cover your protein shortage.
What Do I look For In A Protein Shake
I have taken so many protein shakes that I only remember the ones I don’t like. I don’t like a very sugary drinks and I don’t like crazy flavors. However, it is up to you! Vanilla! Vanilla is a great one to have because it is a plain flavor and you can mix it with your morning meals. A lot of people put it in their oatmeal, but not me. That sounds gross. Chocolate! I love chocolate because I add dry peanut butter and banana and it is fantastic. Those are pretty much my staples. I tried strawberry once, but if you don’t like it you are stuck with the whole jug. Whey Protein Shakes have the highest amount of quality protein for building muscle. I use Whey most of the time, but I also have Plant Fusion. Why? I just like to mix it up and stick to the motto: Everything in moderation! Here is a product label from my favorite protein: Dymatize I look for a few things when searching for a Protein shake label: Calories: between 120-160 calories Protein: 22-28 grams of Protein per serving Carbs: Under 5 grams per serving Low in sugar, and cholesterol That’s pretty much it!
How much protein is needed to stay fit really depends on you. This formula presented here is designed for the Average Joe who wants to stay fit and live healthy. Why try hard to get your Protein in? Lets face it, we live in a carb heavy world. Carbs will find their way into your diet, it is up to you to get the proper Protein amount. Did this post on How Much Protein Is Needed To Stay Fit help you? Leave your questions or comments below.