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How Much Protein Do I Really Need?

Posted by: Baby Boot Camp on Sunday, July 14, 2019

Protein tends to be a hot topic, especially in the world of fitness. There is great conversation about how much protein a person should be consuming daily and what types of protein is ideal. We're here to keep this super simple.

You can do a simple calculation to determine how many grams of protein you should be consuming daily based on your current weight.

Your weight x 0.36 = grams of protein each day

For example, if you weigh 140 pounds, your protein requirement would be 50.4 grams per day.

Now that we know how much protein we should be consuming daily, let’s talk about sources of protein. When you think about protein, you may assume that we are referring to animal products (red meat, lunch meat, chicken, turkey, pork, eggs, and dairy products). might be surprised that there are many plant sources of protein, some that you may never have even considered!

Plants like legumes (beans and lentils) are a great source of protein with a range of 12-17 grams of protein per cup. Nuts and seeds are a powerhouse for protein!

  • 1 ounce of hemp seeds has 9 grams of protein
  • 1 ounce of almonds has 6 grams of protein

Even certain grains have a considerable amount of protein in them, such as:

  • 1 cup of quinoa has 8 grams protein
  • 1 cup of oatmeal has 4 grams of protein

Don’t forget about soy products!

  • 1 cup of edamame has 17 grams of protein
  • 3 ounces of tofu has 7 grams of protein

I encourage you to look at more plant-based sources for obtaining your protein requirements. Not only are plants easier for your body to digest, but you are also getting a huge variety of additional nutrients such as vitamins, minerals, and fiber.


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