One question that comes up time and time again is: how much protein is enough protein? Many of us have heard that it’s an important part of keeping a balanced diet and improving our health, but it can be tough to know if we’re getting enough in our everyday diet.
Enough protein for exercise
If you want to include a lot of exercise in your life, you might need more protein than others. It turns out that we need sour diets to be made up of 10 to 35% protein, but many athletes prefer to stick to the higher end of the scale. However, there is another formula that can help us figure out exactly how much each individual needs. The average person needs between 0.4 and 0.5 grams of protein for every pound of body weight. This means consuming around 0.8 to 1 gram of protein per kilogram.
Enough protein for weight loss
Perhaps you’ve found yourself thinking that more protein means an easier journey to weight loss? That might not always be the case. In fact, it could be time to put down the protein shakes and take another look. Several studies have shown that including more protein in our diets can lead to greater results with weight loss, but that’s often because people aren’t getting enough protein in their diet in the first place. Three separate studies have proved that eating 25 to 30% lean protein in our diet could be enough to increase our metabolic rate.
Getting protein from supplements
There are plenty of protein supplements on the market, with protein shakes being one of the most popular options. Many of us have seen the gym bunnies shaking their protein powder into shakes in between their workouts, but we might not need them to get enough protein after all. As long as we enjoy a balanced diet filled with a variety of protein-packed food, then we should be getting enough from food alone. Did you know that a large egg can contain as much as five grams of protein? That means just a few eggs a day could help boost our protein intake with ease.
High protein vs. high dairy diets
One of the many studies from over the years looked at high protein vs. high dairy diets. The research showed that people eating the higher protein diet lost more fat overall and gained more lean muscle mass. On the other side of things, the group eating the higher dairy diet, with a lower protein intake, still lost weight, but they also lost a lot more muscle mass as a result. Of course, muscle can be essential to health and overall fitness, even if the number on the scale doesn’t seem to budge.
There are plenty of reasons to include protein in our diets, and it looks as though we might finally have an answer to how much protein is enough protein? In fact, a balanced diet could be all we need to ensure we have enough of the good stuff.