Did you know that protein has many roles within the body that help improve overall health?
Protein repairs tissues which includes building and repairing muscle, skin, bones, and internal organs. It also contributes to the production of hormones, which regulate numerous bodily functions, such as metabolism, growth, and reproduction.
Including protein-rich foods in your meals can help control appetite and promote weight management by reducing overall calorie intake. Contributes to immune function, can be used as energy, and aids in transporting and storing essential nutrients and vitamins.
Thus, understanding the right amount of protein you should consume daily is crucial for optimizing your nutrition plan.
To determine your protein requirements, we consider various factors such as your age, gender, weight, activity level, and specific goals. While individual needs may vary, I’d like to provide you with some general guidelines to serve as a starting point.
The average person should consume approximately 0.8- 2.2 grams of protein per kilogram of body weight. Sedentary individuals would shoot for the lower range and elite athletes shoot for the higher range. (To convert pounds to kilograms, multiply your weight in pounds by .45)
Example calculation: If you weigh 70 kilograms, your daily protein intake would be around 56 grams (70 kg x 0.8 g/kg).
Remember, these guidelines are not set in stone, and it’s essential to monitor your progress and adjust your protein intake accordingly. If you have specific goals, such as muscle building or weight loss, we may need to modify these recommendations accordingly.
Additionally, it’s crucial to spread your protein intake evenly throughout the day, including protein-rich foods such as lean meats, poultry, fish, dairy products, legumes, nuts, and seeds in your meals and snacks. Combining different protein sources can help ensure you receive a wide array of essential amino acids.
Here is a blueberry muffin recipe I love that contains protein. It makes a great breakfast
My role as a nutrition coach is to monitor your progress closely and make any necessary adjustments to your protein intake and overall nutrition plan. If you have any questions or require further guidance, I’m here to support you on your journey to optimal health and well-being.
HERE is the link to make a free 15 minute with me to talk about your protein needs or anything else regarding your nutrition and wellness.
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