Protein. How much should I have?

Well, protein is a very important macronutrient as basically they are your building blocks that make up our organs, tendons, hormones and of course the one that people focus more on, the muscles. 

According to the Dietary Reference Intake (DRI) report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. 

This means that the averages per day are;

• A sedentary average man should eat about 56 grams.
• A sedentary average woman should eat about 46 grams.

Over the years protein has been talked about due to how it helps you gain muscle and strength but not really talked about when it comes to fat loss.

Protein is important when it comes to losing weight. As you may know, you need to consume fewer calories than you burn to lose weight.

It is suggested that eating protein can increase the number of calories you burn by boosting your metabolic rate (calories out) and reducing your appetite (calories in), it has also been proving that if you consume around 25 to 30% of your total daily calories from protein it will boost metabolism by up to 80 to 100 calories per day, compared with lower protein diets. 

Yet, protein’s most important contribution to weight loss is its ability to reduce appetite by making you fuller thus leading to a reduction in calorie intake. Protein is better than fat or carbs at keeping you feeling full.

It has also be suggested to increase your intake of protein depending on the level of your output (Workouts, Activities, Work etc)

Below is a breakdown of what is recommended:

??SEDENTARY: 0.8g

??ENDURANCE ATHLETES: 1.2-1.4g

??STRENGTH/POWER ATHLETES: 1.5-2.2g

*Per kg of body weight per day

ALSO OLDER ADULTS: Older adults have significantly increased protein needs as well, up to 50% higher than the normal DRI. this is set to about: 1 to 1.3g per kg or 0.45 to 0.6 g per pound of body weight. 

So there you have it, you now know how much protein you need and why.

If you have any further questions about Protein and your intake please message me.

Have an awesome day.

Coach Bruno??

??Online Fat Loss Specialist | Mindset Mentor - ??www.version2fitness.com

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