Protein is one of the essential macronutrients we need as humans to live healthy. We need protein to keep strong, as the protein works as the building blocks for your muscles. When you work out at a nearby Powerhouse gym and lift weights, you stress your muscles and cause micro-tears in the muscle fibers. Your muscles then use up the protein in your system to rebuild. If you want bigger muscles to get stronger, then you need lots of protein.
Also, protein helps with weight loss as well. The protein in your meals helps to make you feel full. With lots of protein, you’re less likely to overeat and indulge on snacks in between meals.
Go with Meat Sources
Sure, you can make sure to have lots of protein in your diet even when you’re a vegetarian or vegan. But it’s not a secret that those who don’t eat meat has a more difficult time obtaining protein from natural food sources.
Carnivores can go with meat such as pork and beef, poultry like chicken, turkey, and duck, and various seafood options especially tuna and salmon. Those aren’t available when you’re a vegetarian. And if you’re a vegan, you can’t go with eggs, either.
Know How Much Protein You Get Per Serving
A single serving is about 4 ounces of uncooked meat. Cooking reduces that to just 3 ounces. The meat should be about the size of the palm of your hand.
A single serving of 4 ounces of chicken gets you around 30g of protein. You get 28g of protein from a single serving of 4-ounce steak, while salmon gets you 23g of protein.
Try to eat plenty of the following food for protein:
- Meat
- Poultry
- Salmon or tuna
- Eggs and milk
If you’re eating out, check to see if the menu or the website has some nutritional information about the menu items. That way, you can also keep track of your protein intake accurately.
Take In Lots of Protein for Breakfast
You may want to rethink about skipping breakfast if you want to live healthy. That’s especially true when you’re trying to lose weight, as consuming lots of protein when you’re eating breakfast can actually help with weight loss. The protein helps to make you feel full, so you may be less apt to eat more for the rest of the day.
Even if you don’t consume meats for breakfast, having some eggs in the morning can be helpful. You’re getting lost of protein, plus it helps with mental performance in school or at the office.
Eat More Protein If You’re Male
Yes, men and women are equal. But that’s not exactly true in a biological sense. Men are stronger, because they can sport bigger muscles.
Women can stick to just a single serving of protein per meal. That’s about 3 to 4 ounces, or 85 to 114g. In other words, a single palm of uncooked meat.
For men, it might be better to double up on the protein. That means having 2 servings of protein per meal.
Protein Intake Depending on Your Weight
It’s probably best to consume enough protein in grams that’s about 80% to 100% of your body weight in pounds.
- If you weigh 150 pounds, that means 120g to 150g of protein per day.
- If you weigh 200 pounds, that’s 160g to 200g of protein per day.
- If you weigh 250 pounds, go for 200g to 250g of protein per day.
What if you weigh more than 250 pounds? If that’s the case, stick to 250g of protein for the day.