Coach Mallori

Protein Part 2: How Much Protein Do We Need and the Top Sources of Protein?

In my last post, I wrote specifically about what protein is and why it’s so important to consume after exercising. In this article, I wanted to discuss some of my all-time favourite protein sources, in addition to answering the more concrete questions of how much protein you really need.

How Much Protein Do I Need?

This question is extremely individualized because we are all so unique. However, it is significantly based on your age, sex, health status, goals, and activity level. But based on the latest science, many ex- perts today recommend adults get about 0.75 -1 g of protein/lb of body weight or 1.2-2.0 g of protein/kg of body weight (1). Typically, for those who are physical active daily and who are looking to build lean muscle, take your goal weight in pounds and strive to consume 75-100% of that number in grams of protein. For instance, if you want to stay at 135 Ibs, then aim to eat between 101-135 grams of protein each day.

Another important thing to note is the amount of protein is not as beneficial if you aren’t distributing it evenly throughout the day. For example, if someone eats 6 grams for breakfast, 14 grams for lunch and 60 grams for dinner. Research shows that ingestion of more than 30g of protein in a single meal does not further enhance the simulation of muscle protein synthesis, otherwise known as muscle growth and may be stored as fat (2). Therefore, aim to eat 25-30 grams of protein at each main meal. body needs from the diet. These sources are animal proteins like meat, fish, eggs, and dairy. “Incomplete” protein is missing one or more of the 9 essential amino acids, which are legumes, grains, seeds, and nuts. However, if you are eating a variety of proteins throughout the day, it should be sufficient to acquire all 9 essential amino acids.

The Top Sources of Protein

To begin, not all sources protein is created equal. Which means, the quality varies between food sources. The best protein sources are those known as “complete” proteins, in which they contain all 9 essential amino acids that our

Here are my top 6 picks!

• Eggs

• Skinless boneless chicken breast

• Wild salmon

• Chickpeas

• Grass Fed Beef

• Plain Greek Yogurt