Increasing your protein consumption may seem like a smart idea if you’re attempting to get in shape or lose weight. After all, the macronutrient keeps your metabolism humming by helping you feel fuller for longer and building and maintaining muscle.
The majority of us consume adequate protein owing to a diet rich in high-protein foods such as lean meats, beans, legumes, nuts, and seeds.
Individuals require a little more than 7 grams per 20 pounds of body weight (or at least 0.8 grams of protein per kilogram of body weight) per day. If you devote 10–35% of your daily calories to protein, you’ll be just fine.
However, some people may struggle to meet their daily needs. Here are some groups who could be low on protein, plus how to make sure you’re hitting your goals.
Contrary to popular belief, the vast majority of vegans hit their daily protein target. But those who are new to the diet and are transitioning from a traditionally high-meat diet may need to research high quality, plant-based protein sources to ensure they’re covered. Always try to make sure you’re getting a protein source on each plate of food you make every day. Whole grains such as quinoa as well as nutritional yeast and hemp, chia, and flaxseeds are simple and easy add-ins for your shopping cart.
The majority of athletes are able to meet their protein requirements without the use of supplements or shakes. Elite athletes, on the other hand, who train out for an hour or more most days of the week, have a higher recommended range. Every day, aim for 0.54–0.9 grams of protein per pound of body weight (1.2–2.0 grams per kilogram) and keep in mind that timing is crucial. Protein should be consumed before and after workouts, as well as throughout the day, in order to recuperate and increase muscle mass.
Those on calorie-restricted diets
If you’re attempting to lose weight with a slight calorie deficit, you may need to increase your protein consumption to 0.81–1.09 grams per pound of body weight (1.8–2.4 grams per kilogram of body weight) per day to maintain muscle mass.
You should maximise the amount of protein in the foods you’re eating. We recommend higher-protein meals like lentil or chickpea pasta, Greek yogurt, and handy snacks like hard-boiled eggs or cheese and turkey roll-ups could be
In most cases, there’s not too much need to worry. The likelihood is that you’re getting enough protein per day. However, if you’re struggling to hit your targets and want to get a better intake, then get in touch with FLOW Wellness group today and we’ll be happy to take you through a bespoke nutritional plan that suits you – as well as help you to create sustainable health and wellness choices.