If you're looking to increase muscle mass and strength, the American College of Sports Medicine (ACSM) recommends that you consume between 1.2 and 2.7 grams of protein per kilogram of body weight per day. For a 130-pound woman, that's 71 to 100 grams, and for a 150-pound man, 82 to 116 grams. In general, it's recommended that you eat 60 to 80% of your body weight in grams of protein per day. As your weight changes, you can adjust the amount of protein you consume accordingly.
If you're trying to build muscle or gain weight, it's best to aim for the higher end of the range and consume 80% of your body weight in protein. To gain muscle, you need to consume more than just 100 grams of protein. The exact amount of protein you should consume depends on your body weight and activity level. In general, you need 1.2 to 2.2 grams of protein per kilogram of body weight per day to promote muscle growth.
The following table lists some high-protein foods and compares the amount of protein in each food based on a 100 g serving. However, keep in mind that 100 g is not necessarily the serving size for each food. It's impossible to “overdose” on protein, and there are no toxic levels of protein that could harm the body. Nutrition scientists used to believe that proteins could only be absorbed in small amounts, but now there is evidence that proteins can be released slowly over a long time and the body can absorb large amounts. If you're looking to reduce your body fat percentage from 20-25%, it's important to note that eating too much protein can also cause weight gain, as protein is the most calorie-dense macronutrient. As stated above, people are generally recommended to consume a minimum of 0.36 grams of protein per pound of body weight or 0.8 grams of protein per kilogram of body weight per day, but people who prioritize muscle building should aim to exceed that minimum.
Supplement companies may encourage people to eat as much protein as possible. You may be concerned that eating too much protein is bad for your kidneys, but 100 grams of protein a day is generally safe for healthy adults. It's important to note that while overdosing on protein is a real concern, it's still possible to eat a balanced diet that includes a healthy amount of protein.
How To Make A Protein ShakeA basic recipe for a delicious protein shake includes ½ cup of milk or vegan alternative milk, ½ cup of yogurt, 1 tablespoon of protein powder, 1 Flavor Boost package, 1 teaspoon of raw honey, ¾ cup of frozen strawberries or mixed berries, and a handful of ice cubes. Choose a protein powder made from fast-absorbing proteins such as whey or pea for an even faster absorption rate. The general rule for calculating the minimum amount of protein you need is 0.36 grams per pound or 0.8 grams per kilogram of body weight per day. Just take a pack of unflavored protein powder and a single-serving Flavor Boost bar to mix and create a delicious shake.
What Are The Best Sources Of Protein?Complete proteins are most commonly found in animal sources (as well as in quinoa, buckwheat, hemp, chia, spirulina, and soy) and incomplete proteins are found primarily in plant sources.
Good sources include fish, poultry, lean meat, eggs, dairy products, beans and legumes, nuts, and protein shakes or bars.