Protein powders and pre-packaged food items will be easier than other food items, as often, you will not have to weigh them if you eat the package in its entirety. All content published on PTPioneer is checked and reviewed extensively by our staff of experienced personal trainers, nutrition coaches, and other Fitness Experts.

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Get The Sectret Cheat Sheet For The NASM CNC Exam. Get The Sectret Cheat Sheet For The NASM PES Exam. Consuming an adequate amount of protein is key to making sure your muscles can keep you coming back to the gym safely and effectively.

The art of gaining muscle mass is at once very complicated and very simple. The simple part? Train hard and eat your protein. The building blocks of protein amino acids are also the building blocks of muscle, so eating enough protein will help you grow those boulder shoulders and teardrop quads.

To prep your body and help stave off getting hangry , try filling up on some high-quality protein. Generally, people worry about this more than they should. For athletes who feel most comfortable laying things out and seeing numbers and trends over time, you can track your daily intake in an app like MyFitnessPal or a similar platform.

Many of these apps offer libraries that include estimations of how much protein a given food many have. Apps also give you an automatic journal space to record your protein intake over time, which can help you spot trends alongside your workout logs. If weighing out your food feels like an affirming and accessible option to you, it might be a good idea to purchase an inexpensive food scale.

Many out there can fit into your pocket. Estimate how much that is, weigh it, and use it as a default serving. Just make sure to speak with a doctor before making any changes to your diet and workout regimen. Multiple sporting bodies have said that a minimum intake for those looking to gain muscle, lose fat, and improve athletic performance is 0.

Research suggests that 30 grams of protein per meal is a good goal to shoot for in order to maintain muscle protein synthesis, though 20 grams may be sufficient if the protein is very high quality and high in the amino acid leucine, like whey protein.

For folks over 50, forty grams of protein per serving is a good bet. Since moving to New York City in he's been writing on health and fitness full time for outlets like BarBend, Men's Health, VICE, and Popular Science. View All Articles. BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization.

BarBend is the Official Media Partner of USA Weightlifting. Skip to primary navigation Skip to main content Skip to primary sidebar Calculators. Protein Intake Calculator Imperial Metric. Male Female. Feet Meters. Pounds Kilograms. Fat Loss. Muscle Gains. Sedentary: little or no exercise.

Very intense exercise daily, or physical job. No Yes. Total Calories: Per Day. How much protein should I eat to gain muscle and lose fat? How much protein should I eat at every meal?

A systematic review of studies based on calorie meals containing protein quantities ranging from g found that, while all meals resulted in an increased level of fullness, it was the 30g protein meal that produced the largest and most sustained feeling of fullness compared to meals containing 15, 20, and 25g.

Animal-based protein sources contain the highest protein density relative to energy content i. Evidence suggests that animal protein such as whey protein a byproduct from cheese production helps to support gains in lean tissue i.

While a high protein diet can help contribute to weight loss and reduce weight gain, it is only one aspect of a multi-pronged approach.

Other factors like your physical activity level energy expenditure , basal metabolic rate , total calories consumed per day, and other dietary considerations like nutrient density and fiber can all affect your body composition.

And while your goal might be to reduce body fat and increase lean body mass i. With increased protein intake and reduced carb intake, you may also deplete your muscle glycogen and the fluid bound to it. A joint position statement from the Academy of Nutrition and Dietetics , Dietitians of Canada , and the American College of Sports Medicine recommends 1.

Strength training resistance training is an important exercise for performance i. But no matter what your exercise routine or fitness goals may be, the common denominator is that you will require more protein for muscle repair and recovery, particularly in the initial training stages.

As your fitness level improves and you adapt to your routine, your body becomes more efficient with managing your protein stores, enhancing muscle protein synthesis, and reducing turnover, which allows you to eat less protein with no detrimental effect on your progress.

Unlike non-exercisers, highly active individuals are not just looking to maintain nitrogen balance but are focused on protein as a tool to maximise strength training adaptations for peak performance.

Where the goal is to maximise muscle retention and enhance fat loss , protein intakes as high as 2. Endurance athletes require adequate calorie and carbohydrate intake in order to maximise muscle and liver glycogen stores and spare protein protein is generally not a main energy source.

Differences in training status can impact how protein is used in the body i. New endurance athletes in the early stages of a training regimen will require more protein but, with training adaptations over time, the body becomes more efficient with managing protein stores and reduces turnover.

The end result is a lower requirement for protein. However, during prolonged high-intensity, high-volume endurance training and competition i.

Muscle protein can be broken down to its component amino acids which are then converted to glucose via gluconeogenesis to maintain blood sugar. Unlike strength training for hypertrophy, protein requirements for endurance exercisers are comparatively lower, with protein intakes of 1.

Where the goal is to maximise muscle retention and enhance fat loss , protein intakes of 2. If you eat a varied diet, protein derived from common food sources such as poultry, fish, eggs, dairy products, or non-animal foods like nuts, seeds, vegetables and legumes that provide plant proteins.

For those on vegan or vegetarian diets , you will need to focus on plant proteins to ensure you get the minimum amount of protein for weight loss or just to simply maintain good health.

A varied diet with the right complement of protein sources should give provide the right complement to get your essential amino acids i. in Food Science and Nutrition from Colorado State University.

She is a fellow of the Academy of Nutrition and Dietetics and holds two board certifications as a specialist in Sports Dietetics and in Obesity and Weight Management. When she is not busy teaching and writing, Susan enjoys spending time with her family, cooking and gardening.

Her favorite Herbalife products include Simply Probiotic and Herbalife Formula 1 Healthy Meal Nutritional Shake Mix Banana Caramel. com will be sunsetting on March 4.

To learn more about our products, business opportunity and how we help people live their best lives, visit Herbalife. Susan Bowerman M. Director, Worldwide Nutrition Education and Training.

Director, Worldwide Nutrition Education and Training Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. Formula 1: A Convenient, Delicious, and Nutritious Shake Susan Bowerman 7 mins read.

Read More: Formula 1: A Convenient, Delicious, and Nutritious Shake. The Benefits of Protein Powder: How to Make a Nutritious Shake Susan Bowerman 5 mins read. Read More: The Benefits of Protein Powder: How to Make a Nutritious Shake. This indicates a protein amount that would be appropriate for a given individual.

Consuming protein anywhere within this range would be acceptable for your body. Protein is a macronutrient that is essential to human life. Protein builds and repairs our tissues, such as muscles and skin.

Protein is a part of every cell in our body including red blood cells, DNA, and bones. Because our cells are continuously being broken down and rebuilt, protein is always required. Eating adequate protein is also important because it helps with satiety, which can be particularly helpful for weight management or weight loss.

In fact, research suggests that consuming a diet higher in protein can help control appetite and increase feelings of fullness 2. If you are not getting adequate protein in your diet, your body has to tap into its protein stores for necessary body functions and processes to continue.

One of the first protein stores the body taps into is muscle. Therefore, by not meeting your protein needs, you could potentially lose muscle mass 3. Continue reading to learn about how much protein you need to meet your individual needs. The recommended daily allowance for protein is 0.

However, protein needs vary between individuals, and largely depend on body size, activity level, and personal goals. To better understand how much protein you need and the reasons behind it, continue reading below. Consuming a higher daily protein intake of about 1.

Studies show that adults who consume more protein 1. Increasing protein intakes to about 1. A daily protein intake of about 1. Achieving this higher daily protein intake could be possible by incorporating sources of high-quality protein throughout the day, along with high-quality protein supplements 7 , 8.

If you are at a healthy weight and are looking to maintain your current physique and health status, consuming 0. Although the Recommended Dietary Allowance RDA for protein is 0.

The RDA is the minimum amount you need to meet your nutritional requirements — not necessarily how much you are supposed to eat every day.