Are you eating enough protein?

When you hear protein, you may only think of muscles and strength, but there is so much more to it. Protein is essential for the body to function properly.

Protein has been increasing in popularity over the years, largely due to protein supplements used in the fitness industry.

This macronutrient does more than just help build muscle, it helps with weight loss, reducing fat mass and with post-workout recovery as well as hunger control as it promotes satiety.

How much protein is enough?

The Recommended Daily Allowance (RDA) is 0.8g/kg of body weight, however this intake depends on several individual factors.

For example, according to this RDA, a 30-year-old woman weighing 60 kg (132 lbs) would need 48 grams of protein per day to prevent malnutrition (60 kg x 0.8 g = 48 g). However, this value must be customized after considering important factors such as physical activity level, age, muscle mass, total energy consumption and current health status.

It is also crucial to distinguish between a normal active adult and an athlete who would have different protein needs.

Therefore, protein recommendations vary from population to population and are listed as a flexible range. The following are general guidelines, however a consultation with a registered dietitian nutritionist is ideal to find out what best meets a specific individual’s needs.

In addition to quantity, recent studies are revealing the importance of timing protein intake, stating that it is more effective distributed throughout the day rather than consumed only in main meals.

Consuming protein evenly throughout the day, around 20 to 30 g per snack/meal may be more effective in stimulating muscle synthesis as well as helping with satiation to prevent overeating of less healthy foods.

3StepDiet provides analysis and individualized recommendations by registered dietitian nutritionists. Book a consultation!