When we interact with our newly signed up coaching client, our discussion is focused on the essential macronutrient intake. Protein is an important macro whether your fitness objective is weight loss or muscle building. So you must be wondering how much protein you should consume based on your fitness goals? This blog will share insights on right quantum & sources of protein to be consumed that shall help you meet your fitness goals.
Protein helps you to re-build & repair your muscles & gives you strength when you indulge in strength training regularly
So what are the best sources of protein?
- Meat( Pork, Steak)
- Chicken, Turkey, Duck
- Eggs
- Chickpeas, Legumes
- Lentils, Green Peas
- Tofu
One serving of protein is about size & thickness of one palm. Cooking reduces the weight by roughly 25%.
So each source of protein offers the following protein quantity:
- 113 grams of chicken has 30 grams of protein
- 113 grams of salmon has 23 grams of protein
- 113 grams of steak has 28 grams of protein.
For a healthy & wholesome diet, your meal should have 1 serving of carb, 2 servings of vegetables, 1-2 servings of protein & 1 serving of good fat. There is no correct answer to how much protein you should consume everyday. It varies from source to source, person to person & is based on your fitness goals. Current international recommended dietary allowance for protein is 0.8g per kilogram of body weight. However this recommendation is low & actual consumption should be much higher irrespective of your body composition. The following should be considered:
- If you are obese or overweight, you should consume 1.2 to 1.5 gram per kg of your body weight.
- If you have a healthy weight, mildly active & want to lose body weight, you should target to consume 0.8 to 1.2 gram per kg of body weight.
- If you have a healthy weight, mildly active & wish to build muscle, you should target to consume 1.5 to 2.4 gram per kg of body weight.
- If you do intense workout & want to bulk, you should target to consume 3.3 gram per kg of body weight to minimise fat gain.
If you are an athlete & working on building your physique, you should consume 2.0 gram per kg of body weight. On the other hand, if you follow a sedentary lifestyle, target to have 1.5 gram per kg of body weight.
These are some indicative numbers you should start with & evaluate the transformation.
In a nutshell, protein is considered to be an important part of your meal whether you follow a sedentary lifestyle, indulge in active workout or an athlete. By consuming sufficient protein while bulking up, you make sure that your build muscles growth with minimal fat gain. Similarly while following a calorie deficit diet & indulging in strength training, sufficient protein ensures that your maintain your muscle mass while losing body fat.
It does not matter if you consume protein pre or post workout, during the day or at night. Amount of protein you consume in a day is more important timing of protein consumption. Just focus on the total amount of protein consumed within time slots that works for you.
