How Much Protein a Day is Healthy?
Adults should eat about 0.8g of protein per kilogram (2.2lbs) of body weight per day. That means if you weigh about 160lbs, you should eat 58g of high-quality protein per day. Eating a higher intake can help you feel fuller after meals. I’m sure you are thinking, “What is a high- quality protein”? That’s where I step in!
Why proteins are important and what foods and supplements have them?
What actually is protein? Proteins are made out of smaller molecules, called amino acids. Some of the amino acids we must get from food, the other can be produced in the body. The ones we cannot produce and must get from our foods are called essential amino acids, there are nine of them. As a fuel, proteins provide as much energy density as carbohydrates: 4 kcal per gram. The quality of dietary protein is determined by its amino acid profile relative to the human body’s requirements for growth, maintenance, and repair. Protein quality is determined by two factors: digestibility and amino acid composition (1).
Here are some of my favorite foods with high-quality protein
Fish – good rule of thumb, is most seafood if high in protein, and low in saturated fat. This is such as salmon, trout, sardines, anchovies, black cod. It is important to incorporate about 2 servings of seafood at least twice a week. About 3 oz of fish, will provide about 27 grams of protein.
Chicken – One of the most common high protein foods in the diet. About 3 oz of fish, will provide about 27 grams of protein.
Dairy – Products such as skim milk, cheese and yogurt offer lots of healthy protein. Beware that added sugar that is low in yogurt and flavored.
Beans – Oh the magical beans, these are packed with protein and fiber. Add them to salads, soups, and stew this is such an easy way to make sure you are getting enough protein in your diet.
Nuts – About one ounce of nuts can give you about 6g of protein!
Choosing the right Protein Supplement
At Persona Nutrition, you can get protein and essential amino acids from our BCCAs supplement with Branch Chain Amino Acids: L-Leucine, L-Isoleucine, and L-Valine. This is a great supplement if you are looking for lean muscle support, decreased muscle fatigue, and muscle growth support.
Want to find supplements to support your nutritional health? Take our free assessment to get personalized vitamin recommendations based on your health, diet, lifestyle, and prescription medications. Ready to find the right vitamins for you? Get custom recommendations.
Health.gov. (2019). Appendix 6. Glossary of Terms – 2015-2020 Dietary Guidelines – health.gov. [online] Available at: https://health.gov/dietaryguidelines/2015/guidelines/appendix-6/#p [Accessed 14 Nov. 2019]. (1)