Learn exactly how much protein you need, plus eight expert tips to boost your daily intake.
It turns out the culprit could be inadequate protein intake.
When youve gotfitness goals, what youeatoutside of the gym is just as important as what youdoin it.
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In particular, how much protein you get each day matters.
Read on to find out.
Plus, share eight tips for helping you meet your protein needs.
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It’s not ideal for anyone who wants tofeelgood, not just look good.
Do you always need couch time after working out?
It may be time to reevaluate your protein intake.
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Protein intake also supports overall satiety, according to Bogden.
What Is The Recommended Amount Of Protein?
And people with certain health and fitness goals certainly do.
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They measure the lowest possible amount most people can take in without consequences.
So… How Much Protein Do Gym-Goers Really Need?
How much you need is not one-size-fits-all, she says.
Many factors affect your daily protein needs, including age, physical activity, fitness, and health goals.
Again, thats because protein is essential for muscle growth, repair, and maintenance.
Aiming for 25 to 35 grams of high-quality protein per meal is a good place to start.
So whats the magic number?
That said, older folks who exercise may need even more than that.
The underlyingcauseis that the body processes protein less efficiently as it ages.
Notably, women may lose muscle mass faster than men do following menopause, according to Asche.
Technically speaking, it is possible to consume too much protein.
So, whats the protein-intake sweet spot?
The specific number varies based on your goals, age, and other factors.
Munch on Meat
If youre a carnivore or omnivore, odds are you already eat meat.
Even if you eat the same portion, this move will provide more protein per ounce, she says.
Oh, and dont sleep on beef jerky and other dried meat alternatives.
Jerky is a great travel-friendly way to get high protein animal products on the go, says Matheny.
BTW, cheese sticks also work well for an on-the-run snack.
Each one-ounce cheese stick usually provides 7 grams of protein in just 100 calories.
And obviously, it cant if youre a plant-based eater.
He says that green peas, sweet potatoes, and whole wheat pasta also have a high protein content.
All of your meals should be protein-forward, says Wragge.
But it is especially crucial to consumeadequate protein when you break your fast.
In fact, one 2024 review published inNutrition Reviewsfound eating a high-protein breakfast supported muscle strength gains.
