With any weight loss or weight training regimen, it’s vital that you increase your protein intake in your diet. Protein helps to rebuild muscles after hard workouts and also takes longer to digest, keeping you fuller for longer periods of time. However, many of us don’t know how much protein we need to consume daily in order to lead a healthy lifestyle and achieve our fit goals.
How Much Protein Do We Need?
According to the Dietary Reference Intakes created by NIH, the standard amount should be .8 grams of protein per kilogram of your body weight. If you’re trying to lose weight, that amount can be increased to 1 kilogram of protein per kilogram of body weight, which definitely makes the math easier! Combine this with a mix of cardio and strength training throughout the week and you should notice a difference.
How Much Protein Are We Eating?
Knowing how much protein we need is one thing, but knowing how much we are actually consuming is a whole other topic of confusion. Many of us know that foods such as meat and eggs are considered protein sources, but how much of a benefit are we actually getting? We list the best foods for your protein intake and how much they actually pack to ease your confusion!
Non-Fat Plain Greek Yogurt
Creamy greek yogurt is an amazing source of protein (if you pick the right brand). Make sure to check the label before purchasing, for some brands claim to be greek yogurt, but in actuality are filled with lots of fat and sugar to get a creamy texture. A good greek yogurt on average has 17g of protein in one 6oz container. Top with some fruit to add a vitamin boost for a satisfying snack!
Chicken Breast
If you eat meat, chicken is the best source of protein, for it is lower in fat and cholesterol compared to its red meat counterparts. Additionally, chicken breast packs a whopping 26g of protein in one 3oz serving. There are countless ways to prepare chicken, but to maintain the health benefits aim for baking or grilling the poultry.
Low-Fat Cottage Cheese
Cottage Cheese is an excellent source of protein, which has up to 24g in 6oz. The processing of these fresh cheese curds helps to maintain the whey naturally found in the source, resulting in this protein-packed food. Thanks to its mild flavor, you can eat this dairy protein as a sweet or savory dish.
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