How Much Protein do I Need?
I get asked this question almost daily. Everyone seems to be so concerned that they won’t get enough protein by consuming a plant based diet. Trust me, if you are eating a healthy diet, you’re getting plenty of protein – without supplementation.
According to Dr. Joel Fuhrman, the average American is consuming more than 50% of the protein they should be! Multiple scientific studies have shown that protein supplementation can increase tumors and certain types of cancers. Eating excess protein accelerates the aging process. And guess what – Any excess that your body is not usingeither gets stored as fat or eliminated through the kidneys (causing a leaching of calcium and can cause kidney stones).
How much do protein do we need?
The Institute of Medicine recommends that adults consume 0.8 grams of protein for every kilogram of ideal body weight per day.
Some of those protein supplements have 50 grams per shake!
The key here, is to calculate your protein needs based on your “ideal” weight range – not your current weight, if you are carrying a few extra pounds.
*Athletes that workout 12 hours or more per week do need to increase protein intake to 1.37grams per kilo of body weight.
Animal products are not the best choice of protein.
A small 6-ounce steak has 40 grams of protein. But, it also comes with a whopping 38 grams of fat, 14 of them saturated! A cup of lentils provides you with 18 grams of protein, but under 1 gram of fat. Plant based sources of protein, such as leafy green vegetables, beans, and sprouted grains, are excellent choices because they come with healthy fiber, and lots of phytonutrients.
When is the best time to eat protein?
After a workout your body is better able to assimilate protein. Protein should not be consumed prior to exercise. Proteins draw water and blood into the stomach and can diminish your exercise performance.
Eat Healthy and Thrive