Protein Intake Benefits And How Much You Should Eat

Protein Intake Benefits And How Much You Should Eat

Today’s article will cover a critical topic, so we’re excited to share it with you! Here, we will objectively explain the protein intake benefits and how much you should eat. All information in this article was based on scientific studies, so get ready for some facts!

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Protein Intake Benefits

Protein is essential for us to maintain and develop our bodies throughout life. By ingesting an adequate amount of protein, you ensure that your body can increase muscle mass, strength, and even fat burning. That happens because your body ends up using more calories to digest and absorb nutrients from the food.

Another point that makes protein a great resource to help with weight loss is the fact that, among the three macronutrients, it is the one that gives you more satiety. As a result, when you eat more protein, you feel less hungry.

Last but not least important, protein ensures that your body recovers faster when you are injured – since protein’s primary function is to build and repair muscle and tissue. In short, protein intake is also essential to keep you healthy and fit as you age, preventing muscle mass loss.

How Much You Should Eat

According to the Dietary Reference Intake Report, a sedentary adult should consume at least 0.8 grams/kg of body weight (or 0.36 pounds). That said, if you are already exercising and your goal is to gain muscle mass, you should consume 1.2-2.0 grams/kg of body weight. This is the recommended consumption for weightlifters who are looking to maximize their muscle hypertrophy.

Pay close attention when preparing your diet, as we are talking about the amount of protein, not food. You see, 100 grams of chicken contains 27g of protein. This means that if you weigh 70 kilograms and are willing to gain muscle mass, you should be consuming at least 84 grams of protein per day – approximately 311 grams of chicken. Remembering that this is the minimum amount if you are looking for hypertrophy.

How to Increase your Protein Intake

This is a difficulty many people face on the fitness journey. In my case, my protein intake is almost 140 grams per day, excluding carbohydrates and fats. It’s really challenging to be consistent by eating that much.

The way I found to achieve this intake every day was to supplement my diet. I have been taking Whey Protein almost daily for a few years now, and that helps me to reach my macronutrients when I can’t eat that much. It is possible to ingest 30 grams of protein with a single portion.

Even so, this doesn’t mean you should replace your meals with whey protein or any kind of supplement – especially without talking to a doctor or a nutritionist. Eating is part of human nature, and food is much more beneficial, as it contains macronutrients, vitamins, minerals and other essential nutrients for the proper functioning of the body.

How to Eat More Protein

If you’re just starting your fitness journey, it’s important to understand that your diet is essential to achieve your goals. Try to enjoy the process and be open to trying different foods, using different spices. Eating a lot is quite challenging, especially when you use the same protein sources frequently.

If you’re not used to eating a lot of protein, start slowly and try to spread your intake over the days. Start by eating eggs for breakfast, meat or vegetable proteins for lunch, and so on. Eating is a habit like any other, so whenever you readjust your diet, your body will take some time getting used to – especially when we have to eat more or less.

Make sure you learn to eat right before thinking about supplementing your diet. Supplements can help to optimize your gains, but you must understand that your transformation project is based on constantly pushing your limits. Being able to eat and adapt to your diet is just as important as increasing your workout performance.

It will be easier to overcome your own challenges (including your diet) if you have the right mindset to progress on your fitness journey!

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