We hear many people talk about how much protein you need to consume on a daily basis, but how accurate is this information?
Everyone requires a different amount depending on their activity level, weight, goals and health status (pre-existing conditions).
The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements on a daily basis. This amounts to roughly 50 grams for the average sedentary person. While I’m sure many of you reading this article do not have a problem getting in enough protein, the rest of society usually does.
Are you a highly active person attempting to lose body fat while preserving lean muscle mass? You may want to consider a daily protein intake of 1.5-2.2g/kg bodyweight (0.68-1g/lb bodyweight).
Studies have only really looked at dosages up to 1.5g/kg bodyweight, and others have looked at dietary intakes in the 2.2g/kg or 3.0g/kg range. There do not appear to be any negative effects to a higher protein intake.
Getting more protein in your diet isn’t as hard as you may think! While it is important to choose a variety of food sources you may supplement your diet with a high-quality protein powder. 1-2 scoops of protein powder can add 25-50 additional grams of protein to your daily nutritional intake.
Check out our protein powder recipes HERE.