How much protein should you be eating per day?
The body is made up of more than 600 muscles, each with a specific job. There are the involuntary muscles that perform essential functions such as swallowing and passing urine, then there are the skeletal muscles that help us move, the ones we can make bigger and stronger. We do this with exercise and diet, and that’s where protein comes in – it feeds muscle, repairs and maintains it. However, while the amount you eat is important, it’s not the whole story.
What is protein?
Proteins are the main building blocks of the body. They’re used to make muscles, tendons, organs and skin.
They are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions. Without protein, life as we know it would not be possible.
Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. The linked amino acids form long protein chains, which are then folded into complex shapes. Some of these amino acids can be produced by the body, while we must get others from the diet. The ones we cannot produce and must get from our foods are called the “essential” amino acids.
How much protein should you consume?
Your protein intake depends on your age, gender and body weight. Protein should make up 15-25 per cent of your daily energy intake, with a recommended intake for adults aged 19-70 of about 46g for women and 64g for men. There’s a simple formula to working out your requirement: Multiply your age by the recommended daily protein/kg intake (see ‘protein guide’, below). For example, a 38-year-old woman weighing 70kg would use the formula as follows: 0.75 x 70 = 52.5g of protein.
When is the best time to consume protein?
The most important message about protein is not to eat more, but rather when you should eat it. There is no storage depot for protein in your body like there is for carbohydrates and fat. That means your body doesn’t have it on hand when it runs low, so the breakdown of protein into amino acids— the muscle-building components of the protein itself – needs to be adequate throughout the day to continually fuel your body. For the average female adult who needs 46g in total, eating at least 15g of protein with each main meal is a good idea.
What food groups are best source of protein?
Ideally, your protein should come from a variety of foods like beef, fish, poultry, dairy (cottage cheese, Greek yogurt, cheese), whole eggs, and the like. Here are a few foods to sneak more of it into your day, so you can easily meet your recommended protein intake.
- Eggs: 1 large egg has 6 grams of protein, with 78 calories.
- Almonds: 6 grams per ounce (28 g), with 161 calories.
- Chicken Breast: 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
- Oats: Half a cup of raw oats has 13 grams, with 303 calories.
- Cottage Cheese: A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
- Greek Yoghurt: One 6-ounce (170-gram) container of non-fat Greek Yoghurt has 17 grams of protein, with only 100 calories.
- Milk:1 cup of whole milk contains 8 grams of protein, with 149 calories.
- Broccoli:1 cup (96 grams) of chopped broccoli has 3 grams of protein, with only 31 calories.
- Lean beef:One 3-ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
- Tuna:A cup (154 g) contains 39 grams of protein, with only 179 calories.
Alternatively, incorporate Trilogy Whey Protein Powder into your daily routine.Our Whey Vanilla Protein is 100% natural with no added fillers or additives and comes from grass fed cows that live on New Zealand pastures.
Trilogy WPI is manufactured using a cross flow micro-filtration process that is ultra-filtered to give you the purest, undenatured soluble whey protein isolate that is not only low in fat, but also very low in sugar, has next to zero lactose, contains 100% natural flavourings, is gluten free and contains a very high percentage of protein and naturally high BCAA’s per serve.
Mix one scoop of protein powder in 200ml of cold water or your favourite beverage in a shaker or blender. Can be mixed in with your favourite smoothie, added to pancakes or in baked goods.
Shop our Vegan Protein Powder here
If you’re after a plant-based protein, our Natural Vegan Plant Protein Powderis for you. This is premium vegetarian plant-based protein made using a blend of hexane-free, non-GMO sprouted BROWN RICE that is enzymatically extracted from the whole grain using a low heat process as well as YELLOW PEA, which is extracted with water and is 100% chemical-free. Pea Protein is known to be slow digesting, so it may keep you feeling fuller for longer, perfect for smoothies during the day!