How much protein should you be consuming?
Protein is hugely important in maintaining optimal levels of health, especially when it comes to working out and building lean muscle mass. Regardless of what your health goals are, you are going to need to determine how much protein you will need in order to reach those goals. Here, we will be breaking down what the ideal amounts of protein are for your specific needs and how Yalla Protein products can help you with those goals!
Let’s first start off with the fact that there is a lot of controversy surrounding the “standard” guidelines for how much protein is needed on average. Generally speaking, however, for an average sedentary woman, it is noted that she should take in at least 46 grams of protein each day, and for the average sedentary man that number is 56 grams of protein. This number can more accurately be broken down into the equation of 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. And that’s really just a modest generalization, so if you are trying to lose weight or bulk up, that number is most definitely going to vary depending on your personal needs and goals.
Protein is also important for helping you to lose weight. If you make protein 25 to 35% of your daily caloric intake you can actually boost your metabolism by being able to burn 80 to 100 calories more each day as compared to a low-protein diet. Protein also helps to allow you to feel significantly fuller for more extended periods of time as well!
Your muscles are comprised mainly of protein and they are constantly breaking down and then having to be rebuilt. In order to gain muscle your body needs to synthesize more muscle proteins than the proteins that get broken down. It is this perfect balance that allows you the opportunity to build leaner and stronger muscles. The most common recommendation that is specified for helping to support gaining lean muscle is 2.2 grams of protein per kg or 1 gram of protein per pound of body weight, noticeably more than what is needed for a sedentary lifestyle!
Generally speaking, you should be getting most of the protein that you are needing in order to achieve optimal results, if you are eating a well-balanced diet. But of course, you are most certainly going to need to make some changes and re-adjust a few things to make sure you are getting the proper amount for your personal health and fitness needs. If you’re getting bored with your standard steak or pile of beans and are looking for ways to get some extra protein in your diet, here are some of the top protein foods you may want to consider incorporating onto your plate:
- Greek Yogurt
- Nuts (particularly peanuts and almonds)
- Chicken and Turkey Breast
- Cottage Cheese
- Whey Protein Concentrate or Isolate
- Vegan Protein
- Fish and Shrimp
- Brussels Sprouts
- Pumpkin Seeds
Of course, in addition to the above food sources, Yalla Protein products are built to support your goals. 100% Whey Protein Concentrate provides 26g of protein per serving and 100% Whey Protein Isolate offers a massive 29g of protein per serving.