How Much Protein Do We Need?
Protein is a necessary building block for every cell in our body. It is especially important for muscle growth, maintenance, and repair. The amount we need depends on our stage of life, activity level and overall energy intake.
Individuals aged 19+: 0.8g protein/kg/day
Pre-Post Menopausal Women: 1.1g/kg/day
Athletes (workouts 3+/week): 1.2-2.0g/kg/day
Lets look at an example of a 50 year old woman, weight 150lbs, who goes to the gym to lift weights 2-3 times per week: She would fall into the category of pre-menopausal/athlete. 1.2g protein/kg/day. To get kg you divide pounds by 2.2 = 68kg. Total protein needs would be 82g of protein per day. That could be split into 3 meals of 20-25g protein and 2 snacks of 5-10g protein.
A teen athlete weighing in at 160lbs and training 4-6x per week would fall on the higher range of the athlete recommendation = 160lbs/2.2=73kg. Total protein needs would be 73x2.0 = 146g protein.
What Are The Richest Sources of Protein?
Foods rich in protein include meat, fish, poultry, dairy, eggs, as well as legumes, soy, nuts and seeds. Protein powders and bars offer some convenience however they often have many additives and you miss out on the nutrients in whole foods.
It’s best to space protein intake out evenly between meals and snacks to help keep you satiated and to regulate blood sugar.
Some protein packed foods that can boost your meals or snacks:
Chicken/beef/fish: 4oz/100g = 20g protein
Protein powder 1 scoop = 20-30g
Lentils cooked: 1 cup = 18g
Extra Firm Tofu: 1/4 package/85g = 15g
Chickpeas/blackbeans cooked 1 cup = 12g
Cottage cheese 2%: 1/2 cup = 12g
Greek yogurt 2%: 1/2 cup = 12g
Collagen powder 2 scoops/10g = 9g
1 cup milk or soymilk = 8g
Peanut Butter: 2 Tbs = 8g
Egg: 1 large egg or 2 egg whites = 6-7g protein
Whole wheat pasta 1 cup cooked = 7g
White pasta cooked: 1 cup = 4g
Hemp Hearts: 2 Tbs = 6g
Pumpkin Seeds: 2 Tbs = 6g
Flax Seeds: 2 Tbs = 6g
Skim milk powder 2 Tbs = 5g
Jumpstart Your Morning with a Protein Packed Breakfast
Starting your day with a balanced breakfast can help jumpstart your metabolism and energize you for your morning. It can also help reduce the drive to overeat in the evening. If you find yourself consistently hungry after dinner and foraging through the kitchen before bed, try a bigger breakfast with at least 20grams of protein. If you find it hard to eat within the hour of waking up, you can experiment with smoothies that use protein powder, greek yogourt, eggwhites or milk to get your 20 grams of protein. QUICK TIP: You can also boost your regular breakfast by adding 10g of collagen powder to your tea or coffee. It dissolves immediately without any flavour. A more economical and nutritious alternative is to add 3 tablespoons of skim milk powder. It will make your beverage more creamy with a malted milk flavour. Refer to the protein foods list above, experiment and see what works for you.
Five Breakfasts with 20Grams of Protein
Avocado Toast with Egg, greens and Pumpkin Seeds
1/2 avocado, 1-2 whole grain toast, 1 egg, 1/2 cup massaged kale, cherry tomatos and 1 tbs pumpkin seeds = 500cal, 20g protein
2. Oatmeal with Eggwhites, Fruit and Nuts
1 c cooked oats, 1/4 c liquid eggwhites, 1/2 apple, 1 Tbs each of flax, hemp hearts, walnuts, pumpkin seeds, 5 green grapes = 400cal, 20g protein. Add cinnamon to taste.
3. Sauteed Tofu with Greens and Pumpkin Seeds
85g Extra Firm Tofu sautéd in 2 tsp olive oil, 1 Tbs pumpkin seeds, 1 cup greens, cherry tomatos, blueberries = 360cal, 20g protein. Season with salt and pepper.
4. Greek Yogourt with Fruit, Nuts and Seeds
1/2 Cup Greek Yogourt, 1 Tbs each* Pumpkin Seeds, Slivered Almonds, Sunflower seeds, Flax seeds, Pomegranate, Blueberries = 300 Cals and 20g Protein. *You can use any combination of nuts/seeds to a total of 1/4 cup for 10-12g of protein.
5. Paleo Pancakes with Fruit and Green Yogourt
2 Bobs Red Mill Paleo Pancakes, 1/2 cup Fruit, 1/2 cup greek yogourt = 360 Cal, 20g Protein
Are you Looking for More?
Have you got questions about your eating habits, your eating for exercise, or your relationship with food? Learn more about an Intuitive Eating Consultation with Heidi. You might also enjoy one of our group programs. See what’s coming up in PROGRAMS AND RETREATS.