How much protein do you need and how to increase your daily intake
This article will help you understand the role of proteins, how much protein you should eat and how to EASILY increase your daily intake.
What are proteins?
To keep it simple, proteins are chains of amino acids. There are 20 different amino acids that can be arranged in tons of different ways to create millions of different proteins, each having a specific function in the body.
The main role of proteins is to repair, strengthen or build parts of the body like tissues. As such, proteins are one of the 3 macronutrients we need to consume on a daily basis. We can find proteins in a variety of foods, such as dairy, meat, beans and even some plants and vegetables.
How much protein do you need?
It depends on several factors such as your weight, body composition and activity levels.
We recommend to consume around 0.8g protein per kilogram. However, if you are training at high intensity or trying to build muscle, your daily protein intake can go up to 1.2g protein per kg. Unless you are an athlete, it is not recommended (and it could even be dangerous) to consume more than 1.5g protein per kg.
How can consuming protein help with fat loss?
Proteins take longer to digest than other nutrients which means that your body will burn more energy when digesting proteins and a protein-packed meal will keep you fuller for longer.
Plus, protein is a major contributor to muscle growth and muscle cells consume more calories than fat cells. As a result, the more your muscle mass increases, the more your metabolism and therefore the amount of energy you burn at rest will increase.
Easy ways to eat more protein every day
Here are a few tips that you can easily implement without turning your diet upside down.
Consume Protein Powder
Some nutrition experts consider that protein powder is so beneficial that it should be classified as a superfood instead of a supplement. One serving of Whey Protein can give you up to 25g protein! If you don’t like protein shakes, you can add the powder to your morning oats or blend it into your smoothie. This is, in my opinion, the easiest way to bump your protein intake up.
I tried a lot of protein powders and my personal favourite is the 100% Whey from Prozis.* It tastes great, doesn’t upset my tummy and makes delicious protein oats.
Choose High Protein Alternatives
All you need to do is compare the labels of similar foods and you’ll realise that some contain more protein than others. For instance, swap your usual penne (5g protein/100g) for red lentil pasta (over 12g protein/100g). You can also eat Greek yogurt or Skyr instead of your regular yogurts, which contain less protein.
You can get up to 20g protein in one protein bar. However not all bars are the same and although they are “protein bars”, some of them contain a deceptively small amount of protein. Here again, reading the labels is key. Here are some of my favourite, high-protein bars and snacks:
Don’t hesitate to message me if you have questions about protein or need help figuring out how much you need!
*I am working with Prozis and I may earn a small commission if you make a purchase through this article. I only recommend products I truly like and personally use every day. Thank you so much for your support!