Have you ever wondered how much protein you should consume per day?
You might be surprised!
Our dietitian partners at Healthy Steps Nutrition use cutting-edge information (not the recommendations they learned in college which were based on research from 1941!).
We get asked this question so many times that we want to provide a research-backed answer directly from the experts at Healthy Steps Nutrition. Keep reading to find out their answer.
Here’s the scoop: for optimal health, they recommend aiming for 30% of your daily calories to come from protein.
It’s more than you might think!
Now, we take a personalized approach which means we tend to start clients at 0.8-1.1 grams of protein per pound of ideal body weight. For example, if your ideal weight is 130 pounds, that’s 104-143 grams of protein each day. Your ideal amount will depend on your personal goals.
Hitting that target can be tricky! Here are some tips to help:
- Protein at every meal and snack: Spread it throughout the day for sustained energy. When you think about having a snack, ask yourself, what protein am I having with this snack?
For example, if you are having an apple, add a handful of nuts or some nut butter to it.
- Protein at breakfast, lunch, and dinner: Aim for at least 30 grams per meal.
- High-protein snacks are your friend: Think cottage cheese, nuts, or a protein shake. They bridge the gap and complement a whole-food diet.
Remember, supplements are just that – supplements! They shouldn’t replace real food. Use them to reach your goals, not skip meals. You should be meeting most of your protein intake goal from real food, using a supplement just 1 or 2 times per day as necessary.
There are many great plant based options for protein as well. If you are trying to eat more plant based foods, Coach EJ can help you with a list of easy options.
If you would like to better understand your protein needs or would like help in adding a habit of protein into your life, contact Coach EJ HERE to set up a free Nutrition Intro and learn how ongoing support can be a game changer in your wellness journey.
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