Out of the three main nutrient categories of food –carbs, fat and protein–, protein is the most controversial when it comes to fitness. Why?
Muscles are composed of protein, then if you don’t get enough protein, you won’t be able to build muscle. The number of proteins you need may vary depending on your activity level, but the standard recommendation is 50 grams a day in a 2000 calorie diet. But this may vary depending on many factors, but it is especially related to the amount of exercise you do.
If you don’t exercise often, you work from home, don’t walk that much, it would be fair to say that you are a sedentary person. Sedentary people should eat around 0.8 grams of protein per kilogram of body weight a day. If you do more exercise on a particular day, increase your protein intake that day.
If you regularly walk, exercise occasionally or have a job that requires you to stand on your feet, you fall in this category. The recommended daily intake of protein would be somewhere between 1.0-1.2 grams of protein per kilogram of body weight.
If you work out most days of the week, your protein intake should be around 1.2-1.8 grams of protein per kilogram of body weight. However, you should consult a professional because your protein intake will vary according to the type of exercise you do.
Some of the highest sources of protein are Greek yogurt, eggs, beans, chicken, salmon, tuna, beef, cottage cheese and almonds.
Always make sure you consult a nutritionist if you have questions.
You may also like this article!