{"id":10325,"date":"2020-01-16T17:30:24","date_gmt":"2020-01-16T17:30:24","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=10325"},"modified":"2022-03-23T18:49:32","modified_gmt":"2022-03-23T18:49:32","slug":"what-is-the-recommended-daily-protein-intake","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/what-is-the-recommended-daily-protein-intake\/","title":{"rendered":"What is the Recommended Daily Protein Intake?"},"content":{"rendered":"How Much Protein a Day is Healthy?\r\r\r\rAdults 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\u2019m sure you are thinking, \u201cWhat is a high- quality protein\u201d? That\u2019s where I step in!\r\r\r\rWhy proteins are important and what foods and supplements have them?\r\r\r\rWhat 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&#8217;s requirements for growth, maintenance, and repair. Protein quality is determined by two factors: digestibility and amino acid composition (1).\r\r\r\rHere are some of my favorite foods with high-quality protein\r\r\r\rFish \u2013 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.\r\r\r\rChicken \u2013 One of the most common high protein foods in the diet. About 3 oz of fish, will provide about 27 grams of protein.\r\r\r\rDairy \u2013 Products such as skim milk, cheese and yogurt offer lots of healthy protein. Beware that added sugar that is low in yogurt and flavored.\r\r\r\rBeans \u2013 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.\r\r\r\rNuts \u2013 About one ounce of nuts can give you about 6g of protein!\r\r\r\rChoosing the right Protein Supplement\r\r\r\rAt 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.\r\r    \r        \r            \r                \r            \r        \r        \r            \r                Try our BCAAs\r                An essential amino acid blend formulated to support strong, hard-working muscles.*\r                View Our BCAAs\r            \r        \r    \r    View Our BCAAs\r\r\r\r\rWant 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.","protected":false},"excerpt":{"rendered":"<p>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","protected":false},"author":32,"featured_media":14179,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[7,1827],"tags":[],"class_list":["post-10325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-diet","category-healthy-aging"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/10325","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=10325"}],"version-history":[{"count":3,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/10325\/revisions"}],"predecessor-version":[{"id":12245,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/10325\/revisions\/12245"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/14179"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=10325"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=10325"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=10325"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}