How Much Protein Do I Need in a Day?
How many protein-rich foods do you consume daily? It is recommended that most healthy adults consume 0.4 grams of protein for every pound of body weight per day. For example, a 140 pound woman would require around 56 grams of protein each day. (The math: 0.4 x 140 lbs = 56 grams of protein). Check out the examples below to help you visualize the protein content of a few foods:
1 large egg = 6 grams protein
½ cup nonfat Greek yogurt = 11 grams protein
3 oz chicken breast = 26 grams protein
½ cup edamame = 10 grams protein
1 think! High Protein Bar = 20 grams protein
Your body likes to receive protein throughout the course of the day, so be sure to include protein-rich foods at breakfast, lunch, dinner, and even snacks!
When and how would I include protein in my day?
Life gets busy, and sometimes preparing a meal or snack may be out of the question. Whether plant or whey based, protein bars are a convenient and simple option to help ensure you’re getting enough protein in your diet on your busiest days.
Between meals: If you’re feeling hungry between meals and need a quick, satiating energy boost. Pack a few bars in your bag or stash a box in your desk at work to ensure you have satisfying protein on hand when hunger strikes.
Post workout: Our muscles are broken down during exercise and then start to rebuild and repair afterwards. Try adding a protein shake post-workout to deliver some protein to your muscles to help support the recovery process. Protein bars are also a great way to refuel after a workout!
With meals: Our bodies like to receive protein throughout the course of the day, which means we should aim to include it at every meal and snack. Breakfast is often a time when we fall short on protein. Eating a protein-rich oatmeal grabbing a protein bar when on-the-goor adding a scoop of protein powder to your smoothie or pancake batter, are easy ways to boost protein in the morning hours. Also, pairing a protein bar as your post meal, sweet treat is a foolproof strategy to bump up the protein power of your meal.
Nikki DeAngelis, RDN, LDN