One of the most frequent questions I receive is about nutrition, specifically protein intake. Protein is vital, not just for muscle maintenance and growth, but also for maintaining strong bones, healthy cartilage, and supporting your immune system.
So, how much protein do you actually need?
According to nutritional guidelines, the MINIMUM daily protein intake to maintain general health is around 0.36 grams of protein per pound of body weight. For example, if you weigh 150 pounds, the minimum daily protein intake would be approximately 54 grams.
However, if you are active, exercise regularly, or want to maintain or build muscle mass, your ideal protein intake increases. For optimal muscle maintenance and growth, a healthy and active individual should aim for about 0.7 to 1 gram of protein per pound of body weight daily. So, if you're that same 150-pound individual aiming to maintain or build muscle, you should target between 105 to 150 grams of protein daily.
Why is this important?
Ensuring you consume enough protein not only supports muscle health, but also reduces muscle soreness, and helps you maintain an active lifestyle pain-free. Protein bars and powders are okay, but try to get most of your protein from whole food sources. Additionally, avoid soy protein supplements due to soy's detrimental hormonal effects.
Remember, quality matters—aim for protein from sources like lean meats, eggs, dairy, legumes, and nuts.
Feel free to ask me more about nutrition on your next visit!