How Much Protein Do I Need?
Introduction: How Much Protein Do I Need?
Welcome to the Precision Fitness Blog! This edition is focused on the hot topic of protein intake. How much you need, as well as how to do it while eating a well balanced diet to fuel your body. What you eat directly impacts your muscle repair, energy levels, and overall performance. Dialing in your nutrition can mean the difference between consistent progress and lingering fatigue, slow recovery, or even injury.
With that said, here are 5 topics to focus on for optimal nutrition to promote performance, recovery, healing, and prevent injury! π
1. Protein: How Much Do YOU Need? πͺ
Protein is essential for muscle repair, growth, and overall recovery, but how much do you actually need?
Protein Intake by Activity Level:
πΉ Sedentary Adults β 0.8-1.0g/kg of body weight per day
πΉ Moderately Active Adults β 1.2-1.6g/kg
πΉ Highly Active Athletes β 1.6-2.0g/kg
Example Calculations:
βοΈ Sedentary adult (70 kg/154 lbs) β 56-70g protein/day
βοΈ Moderately active person (80 kg/176 lbs) β 96-128g protein/day
βοΈ Highly active athlete (90 kg/198 lbs) β 144-180g protein/day
Balancing Protein Intake & Avoiding Digestive Issues:
Too much protein at once can cause bloating, indigestion, and, in extreme cases, kidney stress. To avoid this:
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Spread protein intake across 3-5 meals/snacks instead of one large serving. Instead of eating 50g in one sitting, aim for 25-30g per meal/snack
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Try different protein sources Rotate between lean meats, eggs, dairy, and plant-based options if certain foods cause bloating.
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Limit protein supplements: concentrated supplements can sometimes cause bloating or discomfort. Avoid multiple servings of protein supplements in a day if this is the case and aim for increasing whole food protein sources.
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Stay hydratedβprotein metabolism requires more water.
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Consult a registered dietitian to determine a healthy intake that fits your individual needs, especially if you have food allergies, intolerances, or specific weight loss goals.
β‘οΈ Need help finding a qualified dietitian? Reply to this email, and Iβll connect you with a trusted RD!
2. What Does a Full Serving of Protein Look Like? π½
An easy way to estimate a full serving of protein is using your fist or palm size as a guide:
π₯© Meat/Fish: 1 palm sized serving = ~25g protein
π₯ Eggs: 2 whole eggs = ~12g protein
π§ Dairy: 1 cup Greek yogurt = ~20g protein
π± Plant-Based: Β½ cup lentils or beans = ~8g protein
π Protein Powder: 1 scoop = ~20-30g protein
*Tip: to avoid excess calories and less healthy options, when choosing yogurt or protein supplement options, look for items with little to no added sugars. Do note if there are artificial sweeteners or even natural ones, as sometimes these can cause digestive issues.
3. Pre-Workout & Post-Workout Nutrition ποΈββοΈ
Pre-Workout (Fueling Your Training) π
Eat a balanced meal 1.5-2 hours before training with:
Carbs: Oats, rice, fruit, potatoes
Protein: Eggs, yogurt, chicken
Fats (small amounts): Nuts, avocado
Tip: The closer you are to working out, the less protein and fats you want to consume as these take longer to digest. If closer to a workout, try eating a small amount of carbs beforehand, then consume your protein after.
π‘ Early Morning Athlete? If you canβt eat before training, focus on post-workout nutrition ASAP.
Post-Workout (Optimizing Recovery) π
Many people are concerned about consuming protein within 30-45 minutes of exercise. While this may be βoptimal,β as long as you are getting the right amount in throughout the day your body will have the fuel it needs.
Balanced Meal Examples
To optimize muscle recovery and performance, meals should include:
π Protein (muscle repair)
π₯ Healthy Fats (brain/heart health, energy)
π Carbs (fuel for performance & recovery)
π« Fruits & Vegetables (micronutrients & digestion) (5 servings a day)
β Breakfast Option: π³ Scrambled eggs + avocado + oats with berries OR veggie omelette with lean meat/cheese
β Lunch Option: π₯ Grilled chicken breast + quinoa + olive oil dressing + mixed greens
β Dinner Option: π Baked salmon + roasted sweet potatoes + roasted or steamed broccoli
β On-the-Go Option:π₯€ Protein shake (1 scoop whey/plant based protein powder, almond milk (unsweetened), banana, peanut butter) + a handful of almonds
*Many people focus solely on protein these days, but getting well balanced meals throughout the day, including healthy fats and carbs is also important, especially for athletes that need to fuel their workouts and recovery. If you are focused on weight loss, being in a calorie deficit under the guidance of a dietitian is best rather than cutting out food groups completely.
4. Hydration & Electrolytes π¦
Water is essential, but electrolytes (sodium, potassium, magnesium) are just as important.
π§ Daily Goal: Half your body weight in ounces of water
β‘ Do You Need Electrolyte Supplements?
Electrolytes naturally come from your diet (fruits, vegetables, dairy, and meats), so most people do not need additional supplementation on a regular basis if you have a well balanced diet.
πΉ When Extra Electrolytes May Help:
Training in hot, humid conditions
Long-duration workouts (60+ minutes)
Competitions/events with prolonged sweating
Frequent muscle cramps despite adequate hydration
Certain medical conditions
π‘ Pro Tip: Start your day with a glass of water before consuming anything else.
5. Fat Loss & Performance: Can You Do Both? πββοΈ
Yes, you can lose weight and improve body composition (increase muscle mass and reduce fat). However, this is a tricky process of having the overall right amount of calorie intake/expenditure while not missing out on any key nutrients or creating poor habits.
β οΈ What NOT to do: Drastically cut calories or completely eliminate carbsβthis leads to fatigue, poor recovery, and increased injury risk. Make drastic dietary changes without consulting your doctor or dietitian.
β οΈ Again, if youβre looking for personalized fat loss, maintenance, or muscle-building calorie goals, consult with a registered dietitian.
Final Thoughts: Nutrition is a Long-Term Game
Your performance, recovery, and injury prevention are all directly tied to your nutrition. Small, consistent changes will lead to long-term gains! Do not try to make drastic changes or completely cut out foods you enjoy as these are less likely to be sustainable habits!
