Without adequate protein, our bodies can’t function well since protein helps replace worn out cells and aids in growth and repair of our muscle tissue. But here’s the scary fact:
Most of us only get 60-70% of our ideal protein needs per day.
So for the next 21 days at least, we’re pulling you out of that category. So just how much should you eat?[/text_block]
Too bad, our bodies just don’t work that way. That’s why we need to spread our protein throughout the day and eat a little with every meal. To help you do that, let’s figure out how many grams of protein you need per day.
Weight in pounds * 0.8 = grams of protein
Weight in kilograms * 1.619 = grams of protein[/text_block]
We haven’t lost you have we? Okay, let’s make it easy:
Let’s say we have a person who weighs 200 pounds.
To figure out their protein goal, we’d simply multiply total body weight (200 lbs) by 0.8.
200 lbs × 0.8 g/lb = 160g
So the protein goal is 160 grams of protein per day.
Spread out over 4-5 meals per day, this means the target is around 32-40 grams of protein per meal.
Now that we know how many grams of protein we need each day (and at every meal) let’s take a look at protein sources.[/text_block]
Now that you know how much protein you need, you can mix and match from the list above to get your optimal amount for each meal. Cool, huh?
But hold up. Does this mean you have to start weighing your food or counting every measly gram of protein?
Nope. Remember, we like to make things simple. Which is why we have an easy method for getting the right amount of protein at every meal.[/text_block]
Each deck sized portion is roughly equivalent to 20-30 grams of protein. So if you need 40 grams of protein per meal, you’d simply pick a source from the above list and get yourself two palms worth.
How’s that for easy?[/text_block]