In the fitness space, we hear a lot about a “well-balanced diet” with protein, healthy fats, etc. But it can be difficult to know if we’re getting the right amount of everything, what the right amount is, how to calculate it—the list of questions goes on. We’re going to walk through what protein is, why it’s important, ways to get it into your system, and how to calculate your protein intake. Let’s dig in:
What is Protein?
Understanding exactly what protein is will help you understand what you’re putting into your body and the benefits it offers. To put it simply, protein is a macronutrient made up of more than 20 amino acids, and your body uses these amino acids to build and repair muscles and bones, create hormones and enzymes, and sometimes as an energy source.
Why is Protein Important?
Consuming protein is important because it’s not something our bodies store, so we have to be diligent about replenishing its supply every day. Here are four reasons our bodies need protein every day:
- It helps our bodies build muscle, cartilage, bone, and skin.
- Our bodies use protein to repair broken tissue.
- There is a protein compound in our red blood cells that carries oxygen through the body.
- Protein helps our bodies regulate hormones.
Protein does so much to support our body’s function, so it’s not just one of those “nice to haves” in our diet—it’s an absolute necessity.
Ways to Get Protein
While it’s customary to assume that meat and protein powders are the only ways to get your daily intake of protein, there’s actually a wide variety of yummy foods that contain protein:
- Fish - not only is fish high in protein, but it’s chock-full of other nutrients like Omega-3 fatty acids, Vitamin D, calcium, iron, and zinc.
- Poultry - chicken and turkey are both high in protein.
- Beans - one serving of beans is the protein equivalent to one ounce of meat—approximately 7 grams. Beans are also high in fiber, so they keep you full for longer periods of time.
- Nuts - much like beans, nuts are high in both protein and fiber. One ounce of nuts contains between 3-7 grams of protein and 1-3 grams of fiber.
- Dairy - while dairy products can be high in fat, they’re also high in protein—especially cottage cheese. One cup of low-fat cottage cheese has 26 grams of protein! And if you’re looking for a higher-protein yogurt source, go for greek instead of regular.
- Eggs - not only are eggs a great source of protein, they’re actually considered a complete protein, meaning they have all nine essential amino acids. Most of the protein is found in egg whites, and they’re also high in Omega-3 fatty acids and Vitamin D.
In addition to all these delicious foods, a high-quality protein powder can also be used to supplement your protein intake or serve as a meal replacement.
How to Calculate Your Protein Intake
Now to the fun part: numbers! Calculating your protein intake may seem or feel overwhelming, but it doesn’t have to be. So let’s break down exactly how to do it.
According to Harvard Health, the Recommended Dietary Allowance (RDA) of protein is 0.8 grams of protein per kilogram of body weight. (Note: 1 kilogram is approximately 2 pounds).
To determine your daily intake, you can multiply your weight in pounds by 0.36. For example, if you weigh 135 pounds and don’t exercise much, your daily protein intake should be 48.6 grams. However, if you’re active, the RDA is 1.2-2.0 grams of protein per kilogram of body weight. To calculate this, you can multiply your body weigh in pounds by 0.54-0.90. For example, if you’re a moderately active individual that weighs 135 pounds, your daily protein intake should be anywhere from 72.9 grams to 121.5 grams.
As you can see, the necessary amount of protein you need is a lot without being active, so if you’re active, you need to increase that intake to make sure you’re fueling your body properly to take on that activity.
Fuel Up
Whether you’re hitting the gym every day or not at all, you need to be fueling your body with the right amount of protein. It helps our bodies get the energy they need to operate to the best of their ability, and build those muscles and bones to keep us going. So make yourself a balanced meal and fuel up.
