Tried and True Thursday- Protein!

 *Happy Thursday*!!!! 

 

So, how much protein do you need? I feel like protein is now the talk of the town (well, carbs too) and typically we are over consuming protein.

According to the American Dietetic Association (experts in Nutrition), for normal and healthy adults, we require about 0.8 grams of protein per kilogram of body weight. Sounds confusing right!? Keep reading for more info.

So, How do you figure that out?

First you need to figure out how much you weight in kilograms. You do this by dividing your weight in pounds by 2.2 .

 Example: 150 pounds divided by 2.2 = 68kg

Then, you just need to multiple your weight in kilograms by 0.8g to find out how many grams of protein you need in a day.

 Example: 68kg X 0.8g= 54.4 grams

I have to say that most Americans are not protein deficient by any means, the amount of meat we consume typically exceeds the recommendations. Americans typically over consume protein and starches and under consume fruits, vegetables, and dairy.

Protein needs will increase in times of catabolism (when your body is in a breakdown state) *infection, trauma, burns, etc*. Your protein needs will also need to increase in times where your body is trying to build and repair.

BUT as a typical rule of thumb, 0.8grams of protein per kilogram of body weight is the way to go.

 How do I know how much protein I am getting? 

Reading the nutrition facts label will tell you how much you are receiving per serving. The trick is you have to figure out how many servings you are consuming! Here are some general amounts of protein in typical products. 

4 oz chicken- 30 grams

6 oz can of tuna-40 grams

large egg- 6 grams 

1/2 cup of tofu- 20 grams

1/2 cup of cooked beans- 7-10 grams

 3/4 cup of greek yogurt- 15-20 grams

1/4 cup of nuts- 8-10 grams depending on type of nut

I hope this helps you to understand how much protein your body may need, where you can find protein, and how much protein is in typical servings of different foods. 

Have a wonderful day and do something healthy for yourself!

-Caitlin *