How Much Protein Do You Need?
Hunger and protein go hand in hand when it comes to determining what your dietary needs are when hunger hits. The recommended daily allowance (RDA) for Americans is .36 grams of protein per pound of body weight, but that’s the BARE minimum.
The reality is that your protein needs are determined by your genetics and your performance goals. If you don’t know your genetics you’re significantly limiting any hope of maintaining or achieving your goal weight and your performance potential. It’s not secret that your protein intake is important. But, without knowing how you are actually wired genetically you are undermining your ability to reach your potential and succeed in your health and weight control pursuits. With a simple cheek swab we can use science to show your DNA genetic tendencies for protein needs as well as all of the major macronutrients.
Unfortunately, you will not accomplish your protein goals by running out the door with peanut butter on toast, which equivalents to 8 grams of protein. If you don’t eat enough protein your body will start to break down your lean muscle (And we know you work too hard in the gym to let this happen). So, starting the day off on the right foot is the most important thing you can do to set yourself up for success. If you tend to skip meals you are more likely to overeat or binge during dinner because you haven’t fueled your body adequately during the day. Sufficient protein intake throughout the day can help alleviate the desire to overeat at dinnertime.
Protein is a nutrient found in many types of foods and is vital for life! How much protein you need depends on several factors – including age, sex, health status and activity level… ultimately all affected by your genetics. The body needs a regular supply of protein to make and repair cells. In addition to muscles – organs, hair, eyes and other body tissues are primarily made from protein. Anytime your body is growing or repairing itself (i.e. working out), protein is needed.
This nutrient also helps fight infections, carry fats, vitamins, minerals and oxygen around the body, build and contract muscles and keep body fluids in balance. Eating plans that include protein from low-fat dairy products, skinless poultry, fish, beans, lentils and soy foods such as tofu and tempeh may also help to improve blood pressure and cholesterol levels.
Some nutritious protein food options include:
- Meat, poultry and eggs: lean cuts of beef, pork loin, skinless chicken and turkey
- Fish and seafood: salmon, tuna, cod and shrimp
- Low-fat or fat-free dairy foods: yogurt, milk, cheese and cottage cheese
- Legumes: beans, lentils, soy and peanut butter
- Nuts and seeds: walnuts, almonds, chia seeds and pumpkin seeds
So if you’re interested in finding out more about your individual protein needs- feel free to contact us today and order your Vital Genetics kit.