Think you're getting enough protein? You may need to think again. Recent research shows that most people aren't getting even close to enough of this vital micronutrient.
Keep reading. In this blog, we're going to give you a run-down on protein consumption, its effects on our bodies and how much protein you actually need to support optimal, vital health.
What is protein?
How protein works
How much protein do you need?
Plant vs. animal protein
Protein helps construct your blood, bones, cartilages, skin and muscles. It also has a role in repairing and maintaining your tissues as well as in the creation of body chemicals such as hormones or enzymes.
Protein is considered a macronutrient, i.e. one of the big nutrients your body needs to survive (the other two are fat and carbs). And get this, your body weight is made up of 16% protein!
Protein is comprised of different amino acids some your body manufactures itself while other ‘essential’ amino acids require that you get them from external sources (i.e. food).
Protein works within the body to repair and fuel muscles, stabilize blood sugar and support a strong immune system. Protein is present in every single cell in your body, and if you're not getting enough, you're more likely to be tired, sick and overweight. That's right: because adequate protein consumption stabilizes blood sugar while also helping to rebuild muscles, getting enough should be part of any weight loss routine.
Get a handle on all your macro requirements for fat loss. Our Nutrition Guide and Meal Plan gives you all the intel you need to start making informed, goal-oriented dietary choices for yourself that will guarantee results for life. This is one of our bestselling ebooks for a reason: there are no gimmicks, no deprivation. We empower you through education, so you can get the intel you need for make informed, smart choices. Get the guide now!
On average, you need at least 1.2 g of protein/kg of bodyweight if you’re sedentary, all the way up to at least 1.8 g/kg if you’ve active or even 3.3g/kg if you’re trying to bulk up and lose fat.
For example, an active female weighing 61kg (135lbs) who’s trying to lose fat is going to have to eat a whopping 110 grams of protein a day. That's a lot. You could eat four servings of steak a day and still not be at your recommended amount.
Here’s an awesome protein requirement calculator by an extremely reputable site. Use it to get your number. If you’re looking at your recommended intake, and you believe you can't achieve that number through diet alone, consider supplements. Simply Protein and Iron Vegan are both solid, clean and tasty protein brands for vegans, vegetarians and meat-eaters alike.
While you can get enough protein from a 100% plant-based diet, it’s hard. Unless you use protein supplements like the ones mentioned above, you’re going to need to eat a hell of a lot of beans and rice to get enough complete plant-based protein--and since most plant-based proteins are also high in carbs (again, think beans and rice), ingesting adequate amounts of protein could also mean that you consume too many carbs, which could hinder your fat loss goals.
We’ve written an entire article on plant-based vs. animal protein here.
And remember, you can snag our Nutrition Guide and Meal Plan and arm yourself with the information you need to fuel your body with delicious, nutritious food. 70+ recipes included--even desserts!
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