By now we’ve all heard and know that we should be eating protein if we want to gain muscle or at the very least not lose any muscle mass once we start working out. Nobody has any problem getting protein in their diet. But how much should we really be eating? According to the National Strength and Conditioning Association the general population only needs to eat 0.8 grams per your weight in kilograms. It’s easy to find this number. First convert you weight in pounds to kg by dividing pounds by 2.2. Now that you have you weight in kg just multiply by 0.8. This will be the number of grams of protein you need in a day.
Now let’s talk about what kinds of protein to eat. The rule of thumb here is quality over quantity. When it comes to your animal proteins always go with lean choices such as chicken, turkey, and wild fish. Preferably choose protein that is grass fed and hormone free. Next up is vegan sources.
Now let’s talk portion sizes. This one is really simple for the ladies I want you to eat 1 palm of protein at every meal. Fellas, knockout 2 palms of protein at every meal.
Goal for the week: Use the calculation above to figure out how many grams of protein you require and have protein at every meal.