How much protein should you take?

The daily intake of protein is an important meter in order to keep your body functioning. It doesn’t matter if your goal is to build muscle, maintain your weight or lose it, protein is a crucial part of any diet. But how much protein should you take?

In order to answer that question we need to take in consideration a variety of factors: your goals, the amount of daily exercise you engage in, your body and your weight.

Let’s look at some general ways of calculating your protein intake.

-How much protein should you eat per day?

          -Average Sedentary Adult

The average sedentary adult should consume from 0.25 to 0.35 grams per pound of body weight

         -Average Adult with moderate exercise

The average slightly active adult should consume from 0.4 to 0.5 grams  per pound of body weight

          -Average adult female looking to build muscle

The average female that undertakes high intensity workouts and looks for building muscle should consume from 0.5 to 0.7 grams of protein per pound of body weight

          -Average adult male looking to build muscle

The average male that undertakes high intensity workouts and looks for building muscle should consume from 0.25 to 0.4 grams per pound of body weight

Those are just the average numbers for a quick calculation. If you want to get a more precise calculation we recommend you use this calculator.

-Protein Sources

Now that you know how much protein you should be consuming, let’s take a look at the best sources of protein.

          -Supplements

Supplements like whey are the best sources of protein and amino acids, especially if you are looking to reduce your caloric intake. Whey protein can be a great substitute for foods with high calories and still provide you with the protein intake you need.

It also works as an appetite suppressant. To learn more about bodybuilding supplements click here.

If you want a protein supplement that can substitute a meal, consider Casein. It is a protein type that slowly breaks down, casein takes from 5 to 7 hours to fully breakdown. The slow absorption of this supplement means that you will feel fuller and your muscles will be supplied with proper nutrition throughout the day.

Another type of protein supplement is called Hydrolysate. This is the protein supplement with the highest absorption rate in the market.

          -Foods

If you are looking for a more natural approach to consuming your protein, there are plenty of foods out there that are high in protein. Here are some of the highest protein foods:

Greek Yogurt:

Protein levels: 23 grams per 8 ounces.

Greek yogurt is a great source of protein and it is low on sugar.

Lean Meat (95% lean) ground beef:

Protein levels: 18g per 3 ounces.

Perfect for sauces and burgers.

Pork Chops:

Protein levels: 26 grams per 3 ounces.

Delicious and easy to prepare.

Chicken Breasts:

Protein Levels: 24 grams per 3 ounces.

One of the staples of bodybuilding. Turkey breasts also have similar levels of protein.

Tuna:

Protein levels: 25 grams per 3 ounces

Great for salads and sushi.

Conclusion:

Your body weight and your fitness goals are going to dictate how much protein you should intake daily. There are many ways to reach your protein goals throughout the day. The best protein sources for bodybuilders tend to be the supplements because of their purity. However there are many natural body builders out there that get amazing results without the supplements.

Sources:

http://www.bodybuilding.com/fun/bbprotein.htm

http://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html

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