Protein is one of the most important aspects of any diet. If you are protein deficient, your health and body composition can suffer dramatically.
Most official nutrition organizations recommend a fairly modest protein intake of around 0.36 grams per pound which is 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. However, this is a very low amount and studies show that these quantities are far from sufficient to ensure optimal health and body composition.
The right amount of protein for you depends on many factors including activity level, age, muscle mass, physique goals and current state of health.
Why Do I Even Need Protein?
Let’s first start out with why protein is important. First, proteins are the main building blocks of the body and are used to make muscles, tendons, organs and skin. They also are used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions within your body.
Proteins are made from amino acids and some amino acids can be produced by the body, while we must get others from the diet. The ones we cannot produce and must get from our foods are called essential amino acids.
Protein Intake For Physically Active People
To start, let’s take a look at what a physically active person’s protein intake should be. People who are physically active do need more protein than people who are sedentary.
If you have a physically demanding job, you walk a lot, run, swim or do any sort of exercise, then you need more protein. For people who lift weights frequently it is recommended that they consumer between 0.8 – 1.0 grams per pound. Endurance athletes also need quite a bit of protein, about 0.5 – 0.65 grams per pound.
Protein Intake For The Average Adult
If you’re at a healthy weight, you don’t lift weights and you don’t exercise much, then aiming for 0.36 – 0.6 grams per pound is a reasonable estimate.
Protein Intake For Those Over 60
As you age, you need significantly more protein, up to 50% higher than the daily recommend amount, or about 0.45 to 0.6 grams per pound of bodyweight.
This can help prevent osteoporosis and sarcopenia (reduction in muscle mass), both significant problems in the elderly.
Try this protein shake!
SuperFood Protein Shake This shake is great in the morning after a workout. It’s Sugar Free which is very important. You always want low sugar because that helps your body boost Human Growth Hormone because when you metabolize sugar you boost insulin and insulin is an antagonist to HGH. And so after a workout it’s really key to boost GH. It has an anti-aging effect, build muscle, build bone, build immune system, burn fat, so a lot of good benefits there. 1st Step: Coconut Milk: Gluten Free, Dairy free, Soy free, Vegan, no preservatives, Coconut milk provides a great source of MCFAs, which are really great because they go straight to the liver and get metabolized right away immediately increasing your energy, boosts metabolism, so great for weight loss, and accelerates healing and improves your overall immune function. 2nd Step: Protein powder: Organic chocolate WHEY protein from grass fed cows, non-denatured, never been altered by high heat. It’s very important to get your WHEY from grass fed cows that have never been treated with antibiotics or BGH. I like the chocolate flavored protein because not only is it high in antioxidants it has a natural stimulant to it, so in the morning you can always use an extra boost of energy. Protein helps your body boost glutathione which is your body’s master antioxidant. 3rd Step: Super Greens Powder: Every kind of green vegetable you can imagine. Kelp, Blue-Green Algae like Chlorella…All ground down into a greens powder. The immense amount of chlorophyll gives it the green color so that’s really great for blood purification, and loaded with all kinds of mega nutrients. 4th Step: Cinnamon: Another natural antioxidant. Actually the 2nd most dense antioxidant that you can put in your system. 5th Step: Turmeric: Loaded with curcuminoids, which are some of the best liver detoxifying agents. Best anticancer nutrients, and great for controlling inflammation in the body and also great for your skin too! Just a little sprinkle of this should be good 6th Step: Dash of pink Himalayan salt: This is loaded with essential minerals which is key for energy. Himalayan salt is millions of years old and pure, untouched by many of the toxins and pollutants that pervade other forms of ocean salt This shake is very high in QUALITY protein; highly absorbable liquid protein is the way to go! It’s packed with SuperFoods, Antioxidants and trace minerals for energy. This is an amazing way to start or end your day or just give you some extra energy throughout the day.