We all know a diet rich in protein is an integral part of any fitness and health plan but just how much protein should you be taking daily?

Protein is an essential nutrient that is crucial for our bodies’ proper functioning.

Containing 4 calories per gram, it is responsible for building and repairing tissues, as well as producing enzymes, hormones, and other important molecules.

And the amount you should consume depends on various factors, such as age, weight, activity level, and goals.

The amount of protein you should consume depends on various factors, such as age, weight, activity level, and goals! Share on X

Now the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults.

What this means that an adult weighing 68 kilograms, or 150 pounds, should consume at least 54 grams daily.

However, it is important to note that this amount may not be enough for individuals who are physically active, pregnant, or lactating.

For athletes and people who engage in regular physical activity, like us HIITer’s, that amount may increase to support muscle growth and repair.

Now according to the American College of Sports Medicine, athletes should consume between 1.2 to 1.7 grams per kilogram of body weight per day.

This translates to anywhere from 82 to 115 grams daily for a 68-kilogram (150-pound) person.

Here at HIIT HART though, we like to keep it simple and simply recommend .7 grams per pound of ideal body weight.

It is important to note that pregnant and lactating women also require more than the average adult to support the growth and development of the fetus or infant.

For pregnant women is recommended to take in around 1.1 grams per kilogram of body weight per day.

Lactating women, on the other hand, should consume around 1.3 grams per kilogram of body weight per day.

Older adults may also need more protein than younger adults to prevent muscle loss and maintain overall health.

Some experts recommend a higher intake of up to 1.5 grams per kilogram of body weight per day for older adults.

While consuming adequate amounts of protein is important, it’s also crucial to consider the source too.

Animal-based sources such as meat, poultry, fish, eggs, and dairy products are considered complete because they contain all essential amino acids that the body needs.

Plant-based sources, on the other hand, such as legumes, nuts, and seeds are considered incomplete and may not provide all essential amino acids.

However, individuals following a plant-based diet can still meet their intake needs by combining different plant-based protein sources throughout the day.

This is commonly referred to as creating a complementary protein.

For example, combining legumes and grains can provide all nine essential amino acids.

Plant-based protein supplements such as our vegan pea protein, soy, and even rice protein can also be used to meet your requirements.

Remember it’s essential to consume protein in moderation and meet the recommended intake based on individual needs.

A diet too high in protein robs you of caloric capacity for other important macronutrients including carbs and fats.

However, if you find yourself struggling to meet the RDA’s or even our own recommended .7g per pound of ideal body-weight, we recommend supplementing with either our:

• vegan pea protein powder

or

• Grass-fed, non-GMO whey protein powder

Enjoyed The Article?

Be the first to get notified about new post, specials and more…