Are you at the point in your diet where you’re eating so much chicken, you’re surprised you’re not clucking yet? Me too. But how much protein are you actually getting? Too much? Not enough? One of the biggest keys to a dietary alteration is tracking your food intake and being aware of what you are eating, particularly with respect to your macronutrients.
Macronutrients include protein, carbohydrates and fats, but today we will focusing on the proper amount of protein. Before starting any diet or exercise program, it is important to discuss it with a doctor first. These are strictly suggestions for protein intake, your specific needs may vary. While the dietary guidelines recommend about 56 grams of protein for the average adult, a new study from the University of Illinois nutrition lab suggests there are benefits to going beyond the 56 grams. These benefits include: potential weight loss, lower risk of obesity, heart disease and diabetes. Protein helps stabilize the blood sugar levels and makes you feel fuller longer. At only 4 calories per gram, it’s a great way to fill up without overeating.
So how much should you eat? The most recent studies have suggested around .55 grams per pound of body weight for someone who is active 3-5 times per week for an hour on average. Meaning, if you weigh 175lbs, you would need about 96g of protein per day. 40 grams more than the previously recommended amount. The more active you are, the more protein you should have. If you are active more than 5 days a week for an hour or more, you could benefit from as much as .70 grams of protein per pound of body weight, increasing from 96g to 122g.
Still not sure how to map out your macros? Talk to one of our trainers for more guidance.