Understanding how much daily protein your body needs is the key to reaching and crushing your fitness goals. Between workouts, diet, lifestyle, etc, there are countless factors that impact the results you see in and out of the gym. It’s no wonder that many people struggle to get to where they want to be. The good news is that a well-planned high protein diet for men and a high protein diet for women can be the best short cut for reaching your fitness goals. Whether you are looking to lose weight, gain muscle mass or build lean muscle your protein intake will change—which makes it even harder to find the best intake for you. In order to find a balance for yourself, you need to establish your goals and find the right protein.
How Much Protein Do I Need?
The exact amount of protein your body needs daily to thrive is generally considered to be around 0.36 grams of protein per pound of body weight for the average man, as determined by the DRI (Dietary Reference Intake) and referenced by other nutritional organizations. However for those with a more active lifestyle, it's very possible that you are not even reaching your recommended protein amount. When turning to a protein supplement, it's not only about how much you take, but when you take it. Weigh this in when considering your daily routine and how it affects your fitness goals.
- For Weight Loss - When you are looking to trim down and hitting the gym extra hard it’s more critical than ever to make sure you are eating right to avoid eating extra. While on a calorie-restricted diet, aiming to get somewhere between 1.0 and 1.2 grams of protein / pound of your body weight should be more than enough protein to minimize muscle loss.
- For Gaining muscle mass - In order to build muscle mass your body needs to synthesise more muscle protein than it breaks down, making it important for anyone looking to build muscle to up this macronutrient intake daily. The most advantageous time of day to consume protein if you are looking to gain muscle mass is right after a workout––by choosing a healthy protein shake.
- For Lean Muscle Tone - Weighing out your daily macronutrients, which includes protein, can be the best way to make sure you are toning up without adding unwanted bulk. According to most nutritional guidelines you want to make sure roughly 10–35% of your daily caloric intake are from proteins. Supplementing daily with a 30g multi-protein super blend can be the easiest way to hit your targets.
Keeping your body looking for energy as you squeeze its caloric input is a great way to reduce body fat and meet fitness goals. So supplementing with a lean protein that is both plant-based and contains nutrients or egg white proteins can help you best meet your daily intake while also fueling your workouts and daily activities.
How to Hit Your Target Intake
It can be hard, if not impossible to really nail down a specific number when it comes to hitting your daily target intake of protein. Hitting your target proteins, as well as the other macronutrients like carbohydrates and fats, can come from many sources. Some of the most common ways to get your protein needs are by using either an online protein calculator, following a diet guideline or have a specific plan set by your health care practitioner or nutritionist.
Answering the question “how much protein do I need?” will be dependent on your age, current weight, and daily activities. Learning to hit your target intake requires patience in knowing that these goals can continually change.
Consider the following goals:
- Trying to gain muscle? In order to gain muscle, your body needs protein. For increased muscle mass, you need a net positive protein balance, which will help you build strength and bulk up quickly to get the results you want. You’ll want to make sure to add in protein after every workout to repair muscle tears to hit your target.
- Trying to Lose Weight? To lose weight, the main diet focus should always be on consuming fewer calories than you burn. Protein is an important part of the weight loss journey because it can help you boost your metabolism and keep you fuller for longer, leading to faster and better results. It’s important to have the right kind of protein––like a mix of egg white and plant-based protein.
Doing It Right: The High Protein Diet for Weight Loss
High-protein diets encourage eating more protein over carbohydrates or fat in order to improve energy and accelerate weight loss. Diets that are high in protein help curb hunger while boosting your metabolic rate. If this is what you’re aiming for then your recommended daily intake of protein should increase over your other macronutrients. Having a protein shake in the morning with 30 grams of protein can leave you feeling full while also jumpstarting your day and increasing your energy. You’ll want to make sure that you are consuming a lean protein with clean, high-quality ingredients.
Choose the Right Protein Powder For Best Results
Because of its convenience and health benefits, supplementing your diet with a protein powder is always a good idea. This helps you avoid unhealthy meats or anything that may have excess fats or sodium. Protein powder is quick, easy, cost-effective method of regulating how you have this macronutrient every day. When considering which is best, it's imperative that you choose a premium protein powder with natural ingredients. Some smart ways to think about your supplement:
- Assess whether the protein powder you’re using has the best ingredients for your body. For example, a dairy-based protein powder can trigger acne and cause flair-ups with digestion. These make it challenging on your body—only adding to your stress when trying to control and manage your protein intake.
- Don’t forget about sugar. Many protein powder mixes are packed with artificial sweeteners or loads of added sugar making them not ideal for fueling your body. Be sure to objectively evaluate the ingredients in your protein powder and make sure it will help you hit your fitness objectives.
Transformation Protein powder is packed with all nine amino acids your body needs. It is one of the few that is dairy-free and contains only natural sweeteners to help you get the results you want. Once you know the correct amount of daily protein intake for you and you’re taking the best supplements, it should be easier than ever before to hit your goals.