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  • Britt Johnson

"Finding Your Protein Sweet Spot: How Much Protein is Enough for Your Body?"


Let's talk about everyone's favorite nutrient: PROTEIN! It's the building block of muscles, and getting enough is key to performing at your best. But how much is enough? Let's break it down based on your activity level and goals.


Recreational Athletes:

First up, if you're more of a weekend warrior or enjoy light workouts throughout the week, aim for around 0.8-1 gram of protein per kilogram of body weight daily. This should do the trick in keeping your muscles happy and healthy.


Endurance Athletes:

Now, if you're hitting the pavement for long runs or cycling for hours on end, you'll want to bump up your protein intake a bit. Shoot for 1.2-1.4 grams per kilogram of body weight to support endurance and recovery.


Strength and Power Athletes:

But wait, there's more! If you're all about lifting heavy weights, sprinting like a champ, or dominating in power sports, you'll need even more protein. Aim for 1.6-2.2 grams per kilogram of body weight to help build those muscles and aid in recovery.


Now, let's talk about your goals!


If you're looking to pack on muscle, lean towards the higher end of your protein range. This means making sure you're getting quality protein sources like chicken, fish, tofu, and legumes at every meal.


For endurance athletes, timing is key. Make sure to include protein in your post-workout meals to help with muscle repair and adaptation. Think yogurt with fruit, a protein shake, or a turkey sandwich.


And for those of you who want to curb sugar crashes and extra snacking, protein can be your best friend. It helps keep you feeling full and satisfied, so you're less likely to crash and reach for those high-sugar snacks. Just remember, balance is key, so don't overdo it on the protein shakes and bars.


What is too much or too little protein?


Consuming way more protein than your body needs can strain your kidneys and lead to dehydration. Plus, it can leave less room for other important nutrients in your diet.


On the flip side, not getting enough protein can slow down your recovery, lead to muscle loss, and leave you feeling sluggish.


What is your perfect protein intake?


It's all about finding that sweet spot based on your activity level, goals, and what works best for your body.


Not sure where you should land with protein intake? Contact me through the website or at (704) 870-0712 to learn about our Nutrition Coaching program which can help fine-tune your protein game and crush those goals.

You got this!

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