KLLRWLLKRW: How Much Protein Do You Need?

Seems like an easy enough question. One that I’ve found is way more complicated than I expected.  Eat a “Balanced”diet. No junk food. Eat clean. All buzz words when it comes to being healthy. Lets look at one question of protein and what is a necessary amount. 

Okay a little background. I started making sure I got a better breakfast in February and March as well as watching my sodium intake. Also in the last two months I’ve gotten back into the habit of working out. Approximately 12 miles of running a week with lifting strength training.  No measuring or calorie counting. Just eating to satisfy my appetite and fuel my workouts.  As my workouts have gotten more intense I have noticed that I’m more hungry.

Breakfast and Lunch are pretty standard. Large whole egg veggie omlete. Lunch is a large salad with eggs, chicken, beans, carrots, broccoli, strawberries, sliced almonds and sprinkle of vinegar. Dinner is some protein with fruit and it varies the most. Even after all that 3 meals I’ve found is just not enough to fuel my current and growing activity level.That  is why i knew change is needed.

It makes no sense to throw around those buzz words. True change requires measurable goals. So more protein is my goal. What is the right amount?

protein-bodybuilding

I’m going for performance [Power and Speed] which is by this image about 0.9-1.1 grams per lb of weight. Which translates to about 200 grams of protein per day. Unfortunately by my rough measure I have only been getting about 0.30 grams per lb of weight. Which is about 75 grams of protein per day.  No wonder I’ve been so hungry. Let’s cross reference.

protein-befit

Webefit.com recommends 0.74 grams – 0.87 grams per day.  or 186-218 grams of protein per day.

Between these two sources I need to eat no less than twice the protein that I’m currently.  That’s my goal . 200 grams of protein per day. Geez. That feels like a lot. How will I get it? I’ll need to supplement with at least one small meal and a protein shake. that could net me at least 60 more grams. Sheesh. This isn’t going to be easy. Here I thought the gym work would be the hard part.  Looks like I need to go grocery shopping.  More to follow.

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