How Much Protein Do You Really Need?

 

Hello Everyone, it's Super Tuesday Did you know that protein is like the building blocks for our muscles and bones? And just like building blocks, we need enough each day to keep our bodies strong and healthy—especially as we get older or when we work out! How Much Protein Do We Need? As we age, we actually need more protein to help keep our muscles and bones strong. Here’s a quick guide based on studies by experts like Brad Schoenfeld, Dr. Rhonda Patrick, and Dr. Gabrielle Lyon: For most adults: We need about 0.8 grams of protein per kilogram of body weight. For adults over 40: Studies suggest aiming for 1 to 1.2 grams per kilogram to help keep muscles strong as we age. For women: Women need just as much protein as men, especially to maintain muscle tone, energy, and overall health. That’s about 50–80 grams per day depending on weight and age. Protein Needs for Workouts and Muscle Building If you’re working out, especially strength training, you’ll want even more protein to build and repair muscles. Experts like Brad Schoenfeld suggest aiming for 1.6 to 2.2 grams of protein per kilogram of body weight for building muscle and recovery. Here’s how that looks: If you weigh 150 pounds (68 kg), aim for around 100 to 150 grams of protein daily when working out or building muscle.   Here’s how that looks on your Body: How to Get Protein – Even When Eating Out! It’s easy to get enough protein, even if you’re busy or eating out. Here are some options to keep in mind:   At Chipotle: Order a bowl with double chicken, steak, or beans for protein. Add some guacamole for healthy fats and veggies to keep it balanced. Double chicken or steak alone adds up to about 60 grams of protein!   At a Steakhouse: Go for options like grilled salmon, chicken breast, or a lean steak (like sirloin) with sides of steamed vegetables or a baked potato. A 6-oz. steak or grilled salmon fillet can provide around 35–45 grams of protein. Why Coaching Can Help Tracking your protein and figuring out what to eat can feel tricky, especially with social events, work dinners, or when eating on the go. That’s where Coaching comes in. We can help create a plan that includes options for restaurants, events, and life on the go so that you stay on track while enjoying yourself.   If you’re ready to find your best protein balance and reach your goals, let’s connect and create a plan for success!   To building a stronger, healthier you, Coach Rafael   P.S. Need more ideas for high-protein meals when eating out? We have 18 High Protein Recipes, along with our Daily LIVE Workouts and all the recording on SKOOL here: https://www.skool.com/nxt-lvl-transformation-1832/about                                                  -