Whether your goal is fat loss, muscle mass gain or healthier bones, getting enough protein is critical.
Women should get a minimum of 1.5 grams but preferably 1.8 grams of protein per kilogram body weight. Men should get 1.8-2 grams per kilogram.
To find your daily protein intake:
Divide your weight in pounds by 2.2, then multiply that number by 1.8.
Example: 150lb female
150lb x 2.2 = 68
68kgX1.8g = 122g of protein per day. At 3 meals a day that is 41 grams per meal.
My fitness pal is a great way to track how much protein you are getting. You may notice that my fitness pal does not have quite as high a protein requirement, but this is something to aim for.
There are many plant based foods that can get you to a high protein diet. I’ve included links below to help those of you who are eating less meat.
Here are a few of my go to’s:
Check out these protein shake recipes. If you need some protein powder email me at info@gumsaba.com – I get it for a discount.
This is a Supplement I take pre workout. It contains leucine which is important for increased in muscle mass and much more.
This is a podcast on protein and strength training. I think many of you will find it extremely insightful.
Cheers to day 2 of the New Year 2023 challenge!
🙂 Coach M