How Much Protein Is Right For You?

Stack of pancakes topped with sliced fruit.

The Pancakes On The Opening Page of This Article are NOT Real Food!

Sorry about the pancakes comment. As you travel the road of proper nutrition, you will learn what good and natural Food is and what is not. Real Food is nutrition that doesn’t harm. Pancakes may taste fantastic, but they cause harm.

Let us talk protein.

The standard number of grams of protein, as given by the US Dept of Health, Hospitals, etc., is about .8 grams per kilogram of body weight. 

The Mayo Clinic confirms this. From the article linked to:

Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that’s 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

The above is m is-leading, as is much of the nutrition info being spread around as gospel. Notice that they say 50-175 grams then in the last paragraph, they quote 60 grams. Which is at the VERY low end of what is needed. 60, in this case,e is “to prevent deficiency for an average sedentary adult…”

So 60 is the minimum for an average person. But if you want to be health, a number more like 1 gram per POUND of body weight, NOT .8 grams per Kilo (2.2 pounds).   

Serving plate with sliced meat next to various roast veggies.

One Gram Per Pund May Sound Like A Lot, But It Is Not!

For example, I weigh 220 pounds or 100 Kilos. Therefore the minimum for me, according to the minimum RECOMMENDATION from the above article, is 80 grams. There is no way that that is enough, mainly since I am active and I do some exercise. So I am attempting to eat 220 grams a day. Two hundred twenty grams is not an easy task. But I am trying. To do this, I must use supplement powders. Trying to get it from meat would give me too many calories. I don’t want to gain fat, but muscles as you should. 

Whey protein isolate and collagen powders are two great sources. Collagen is missing one essential protein, tryptophan, but you can add that. Whey isolate is probably the best, and if you can spend the money, I am guessing that “100% grass fed” is best. But not necessary.

It would be nearly impossible to get this much from vegetables too. Of course, I could, but I would have to eat so much that I would gain fat and not healthy muscle.  

I will report on how this goes.

One should always have a workout routine, especially a senior workout routine.

Adequate protein, proper exercise with a personal trainer, and following a decent diet are vital for health and weight loss. In addition, we can help you with a specific weight loss or strength-building routine. Call us now!