The amount of protein required varies based on age, activity level, and fitness goals. The baseline recommendation for sedentary adults is 0.36g of protein per pound of body weight (about 56g per day for a 154lb person).
If you are really active or doing a lot of strength training, you may require more protein to maximize muscle growth and recovery. Older adults and post-menopausal women also benefit from higher protein intake to preserve muscle mass.
Be Cautious with Protein Powders
Protein powders are convenient but can contain harmful contaminants like heavy metals, BPA, and pesticides due to lax regulations. Overuse, especially without exercise, may strain the liver. Opt for high-quality, third-party-tested brands to minimize risks.
Easy Ways to Get Enough Protein from Food
Meeting protein goals through diet alone is achievable with strategic planning. Aim for 20-30g of protein per meal with these simple options:
✔ Breakfast: Greek yogurt with nuts, eggs on toast with avocado
✔ Lunch: Lentil soup, quinoa salad with tofu, or a chicken wrap
✔ Dinner: Salmon with roasted vegetables, bean chili, or turkey stir-fry
Healthy High-Protein Snacks
Snacking is an easy way to boost protein intake throughout the day. Try these nutritious, protein-packed snacks:
✔ Hard-boiled eggs (6g protein per egg)
✔ Cottage cheese with berries (14g per ½ cup)
✔ Roasted chickpeas (6g per ½ cup)
✔ Nut butter on whole-grain crackers (7g per serving)
✔ Protein smoothie with Greek yogurt and seeds (15-20g per serving)
✔ Tuna with whole-grain crackers (20g per can of tuna)
✔ Edamame with sea salt (17g per cup)
✔ Pumpkin seeds or almonds (7-8g per ounce)
Focusing on whole foods ensures balanced nutrition while avoiding the risks associated with protein powders. Prioritizing a variety of lean proteins, dairy, nuts, seeds, legumes, and fish will help you meet your daily protein needs naturally and effectively.
