How to Meet Your Daily Protein Goals

February 03, 2021

New to the protein world? Need a refresher on how much protein to consume a day? What food products are even high in protein? We are here to help! Protein has many health benefits from supporting weight loss, fighting hunger and assisting with muscle growth. Meeting your daily protein needs is a must and we are here to give you the rundown on everything protein. 

How to Calculate How Much Protein You Need a Day

Your body needs protein. It’s all about finding the right level for your body. 

First things first, we need to get friendly with the metric system. Convert your weight in pounds to kilograms. You can either divide your weight by 2.2 or have Google do it for you. Just type “X pounds to kg” and voilà. 

For every kilogram you weigh, you should consume at least one gram of protein. If you regularly exercise at an intense level, bump that up to about 1.6 grams of protein per pound. 

When Should You Consume Protein for the Best Results?

Oh, if only this were easy to answer. Timing your protein consumption is a pretty hotly debated topic. And a big part of the reason that there’s not a clear cut answer is because people use protein for different things. Maybe you want to build muscle, or maybe you’re using it as a meal swap to lose weight. Maybe you drink up to boost recovery after a tough workout. 

There have been some preliminary studies on the best time to consume protein, but they’ve been fairly small. For now, what the studies seems to say is this:

  • Morning protein consumption is great for supporting muscle mass.

  • Taking protein throughout the day is good for boosting your energy and supporting weight loss.

  • Consuming protein before a workout can help you feel fueled during it while consuming it within 30 minutes after your workout can boost recovery and muscle growth.

  • Taking protein before bed is also awesome for recovery and muscle growth since your body can digest and use that protein while you sleep. 

Need to Up Your Protein Intake? Here is a List of High Protein Foods:

  • 1 Egg = 6g protein
  • 1oz Almonds = 6g protein
  • 1 cup Oats= 11g protein
  • 6 oz Greek Yogurt= 17g protein
  • 1 cup Lentils= 17g protein
  • 1 serving ICONIC protein shake/powder= 20g protein
  • 1 Lean steak= 25g protein
  • 1 cup Edamame = 31g protein
  • 1 Chicken Breast =53g protein

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