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How Much Protein Do You Need?

Protein: How Much Is Enough?

Thanks to the popularity of low carb diets like the Atkins diet, health conscious consumers have been ditching carbohydrates and opting for more high protein foods. This has lead to an increase in sales for yogurt and nuts, plus a plethora of different protein bars and snacks. New startups are even creating protein bars made from meat, liver, and crickets.

For most adults, the recommended daily intake of protein is about 50 grams. Athletes may require more due to increased activity. Per kilogram of body weight, the average person should aim for 0.8g of protein, endurance athletes should aim for 1.2-1.4g of protein, and strength athletes should aim for 1.7g of protein.

This protein goal is not necessarily hard to reach. One serving of chicken provides about 25g of protein, while one container of plain FAGE Greek yogurt has 18g.

According to the U.S. Department of Agriculture, males between the ages of 14 to 70 should eat about 30-35g of meat, poultry eggs per week, while females in the same age range should eat about 20-30g. When it comes to seafood, adults should aim for 8-10oz per week. For protein from nuts, seeds, and soy, adults should be eating about 4-6oz per week.

A balance between  provides the best benefits since plant-based proteins also provide fiber and other nutrients.

While protein is good for you, too much of anything can lead to weight gain. And despite what the Atkins diet says, it is not advised to quit carbs. Instead, try incorporating a healthy balance and variety from the different food groups into your diet.

You should limit added sugars, but don’t cut out carbs completely. Fruits, vegetables, and whole grains contain carbohydrates but are recommended in the USDA’s dietary guidelines.

The guidelines also suggest limiting solid fats, but about five teaspoons of healthy oils (canola, olive, or sunflower oil) are recommended because they provide essential fatty acids and vitamin E. Saturated fats should make up less than 10% of your calories for the day.

How does your protein intake compare to the recommended values? What’s your favorite high protein snack? Share with us and your peers on Facebook, Google+, Twitter, and LinkedIn! You can also find us on Pinterest, Instagram and Vine.

For a yummy lunch, visit the Brick Market and Deli – Your Neighborhood Deli in Pomona. We have online ordering available and you can visit us in store weekdays from 10:30am-7:30pm and Saturdays from 10:30am-4:30pm. See you soon!

How Much Protein Do You Need?

Protein is an essential nutrient which is responsible for the building and repair of body tissues. Previously, you could only get a good amount of protein from meats and dairy. These days, you can find various protein bars, shakes, and more. With the abundance of sources, how much protein do we really need?

Intake
The recommended daily allowance (RDA) for protein is 0.36 grams of protein per pound of body weight every day. For example, a person weighing 150 pounds should consume 54 grams of protein per day (150 x 0.36). Consuming the RDA is feasible. For your reference, 4 ounces of chicken contains about 32 grams of protein, while 1 large egg contains 6 grams, and an 8 ounce glass of skim milk contains 8 grams.

Because protein helps to build new muscles, its importance grows as we age. As we get older, we begin to lose muscle mass each year. This can negatively affect our abilities to walk, run, swim or dance. Even consuming the RDA for protein when you’re older may not stop the decrease in muscle mass.

A person age 40 or older may benefit more by spacing out his/her protein intake by attempting to consume about 20-30 grams of protein per meal. By moderately increasing the RDA, you may be enhancing muscle protein synthesis.

Sources
While animal sources of protein are a great source of protein, they also can contain high amounts of saturated fats and cholesterol. It is wise to stick with chicken, turkey, and fish for animal protein, since they are lower in saturated fat than veal, pork, beef, or lamb.

Fish can also add a good amount of omega-3 fatty acids. If you want to decrease your intake of saturated fats while boosting the amount of omea-3′s in your diet, try consuming fish at least twice a week. Salmon, tuna, mackerel, sardines, and bluefish tend to be higher in fat than white fish (ex. flounder, halibut, cod), thus higher in omega-3′s.

While most vegetarian sources of protein don’t contain all of the essential amino acids, you can still get all the nutrients you need with a varied diet.

What’s your favorite way to get your RDA for protein? Share with us on Facebook, Google+, Twitter, or LinkedIn. Connect with us on Instagram, Vine, and Pinterest, too!

Get your protein fix with one of our yummy sandwiches or salads today! Order online or visit us in store at 105 E. Arrow Hwy in Pomona. Did you know we offer catering, too? Call (909)596-5225 for more information.