Have you ever wondered how much protein you should be consuming? When it comes to fat-burning and muscle building, adequate protein intake is paramount. Knowing how much to consume beings with defining your current goals. If they are related to fat-burning or building lean muscle, chances are you need to up your intake!
The protein recommendation set by the Food and Nutrition Board (a branch of the Institute of Medicine that sets nutrition recommendations/RDI for Americans) is about .4 g of protein per pound of bodyweight. For those with fat-burning and muscle building goals, this intake is quite low. If you want to efficiently burn fat and build lean muscle, we recommend that you eat a little more. We advise upping your protein intake to as much as .8g to 1g of protein per pound of bodyweight. For those of you that are quite active in the gym (training 5-6 times a week) and have a specific training regimen in place, you could consume as much as 1.5g of protein per pound of bodyweight. For example, if you’re 150 lbs. and actively training, you should be consuming 120-150 grams of protein a day.
If these recommendations seem initially too high for you, try gradually building your protein intake up from the leanest sources of protein to the maximum recommended amount. Take confidence in the fact that even if you don’t hit your protein goal for the day, making the effort to up your intake by however much you’re able to, will greatly impact your progression toward your personal goals. With adequate protein intake, you will retain the muscle mass you currently have, build even more, and most importantly, burn fat! So, feel free to put a little extra on the grill this summer and enjoy your lean protein!
This article was written by Unicity Coach Ryan:
How much protein do you need every day? – Harvard Health Blog. (2015). Retrieved June 20, 2016, from http://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
Jim Stoppani, Ph.D. | Using REAL science to design REAL programs for UNREAL RESULTS. (n.d.). Retrieved June 20, 2016, from http://www.jimstoppani.com/home/articles/girls-guide-to-protein
Jim Stoppani, Ph.D. | Using REAL science to design REAL programs for UNREAL RESULTS. (n.d.). Retrieved June 20, 2016, from http://www.jimstoppani.com/home/articles/a-high-protein-diet-will-kill-you