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How Much Protein Do You Really Need?

Posted by: Heather Hampton on Tuesday, November 6, 2018

Protein tends to be a hot topic, especially in the world of fitness. So how much protein do you actually need daily? What types of protein are ideal? I'm here to keep this super simple!

You can do a simple calculation to find out exactly how much protein you need, based on your current weight.

→Your weight x 0.36 = how many grams of protein you should consume daily.
For example, if you weigh 150 pounds, your daily protein requirement would be 54 grams (150 x 0.36).

Now that we know how many grams of protein we should be consuming daily, let’s talk about protein sources. Most people assume the main protein sources are animal products: red meat, lunch meat, chicken, turkey, pork, eggs, and dairy products. However, there are several plant sources of protein that you may never have considered!

  • →Plants like legumes (beans and lentils) are a great source of protein, with a range of 12-17 grams of protein per 1 cup.
  • Nuts and seeds are a powerhouse for protein with 9 grams of protein in just 1 ounce of hemp seeds.
  • Almonds contain 6 grams of protein in 1 ounce.
  • →Even certain grains have a considerable amount of protein, such as one cup of quinoa (8 grams of protein) or oatmeal (4 grams of protein).
  • →Don’t forget about soy products like edamame, with 17 grams of protein per 1 cup, as well as tofu with 7 grams of protein per 3 ounces.

I encourage you to look at more plant-based sources for reaching your protein goals. With a focus on whole-foods based meals and snacks, you may reach your protein requirements without even trying! In addition, not only are plants easier for your body to digest, but you will also be getting an abundance of additional nutrients, vitamins, minerals, and fiber as an added perk.

Heather Hampton is a wife and mom to two children. She's always had a passion for helping people in the areas of health and fitness. She has a Bachelor’s of Science degree in Dietetics from University of Wisconsin - Stout & a Master’s of Science degree in Exercise Physiology from University of Minnesota - Mankato, Heather is also an ACSM certificated group exercise instructor and a prior Baby Boot Camp franchise owner.

Heather understands the importance of a whole body wellness approach. She loves educating people about the power of whole food nutrition and how simple changes can make a lasting impact. She understands that life can be busy and complicated, but living a healthy lifestyle doesn’t have to be.

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