The amount of protein we need day to day depends on a few factors. This email should help you guys figure out how much you need for what you want to achieve and where it should be coming from. If you’d like to watch the video version then click here: https://www.youtube.com/watch?v=9-E2YsukhRc
You can do this based in kilograms or in pounds, general consensus in the lifting community seems to use pounds when talking about nutrition, just because the numbers work out easier!
So to start, we need to find our bodyweight in pounds, (lbs). Either google it, (e.g. 60kg to lbs) or multiply your bodyweight by 2.2, (e.g. 60 x 2.2 = 132lbs).
Now that we have your bodyweight in pounds, we can talk about our different values.
In order to put on muscle we need to be eating 1g of protein per 1lb of muscle, so for the example above, that person would need to be eating 132g of protein per day to adequately recover from training and build muscle.
If you are maintaining your bodyweight and not doing any dedicated training (e.g. on a holiday), 0.8g per pound should be sufficient in retaining your muscle mass. E.g. 132 x 0.8 = 106g per day.
If you are losing weight then 1g per pound would also suffice – unless you have developed muscle and are looking to cut down body fat but keep the muscle you’ve gained. Most people want to lose fat without losing muscle, and for this goal you’d need to be eating at least 1.2g of protein per pound. E.g. 132 x 1.2 = 158g of protein every day.
So where do we get our protein? The best sources are from lean meats (chicken/turkey/fish) and beans. Both of these pack a lot of protein and are both readily absorbed by the body.
Second to this would come rice, oats, nuts and seeds. They’re also high quality sources but the amount of protein in these foods are less, so you’d need to eat more volume to make up the difference – also they all contain higher amounts of either carbs/fats, which may rack up your total calories for the day before you hit your protein goal.
Other meats are usually too high in fat to be worth the protein, veggies also contain a little bit of protein but you’d need to eat a ridiculous amount of volume to hit your targets, making it unsustainable.
And a quick note on eggs. Whole eggs have a fat content almost equal to the protein, and per egg it actually isn’t that much – with the protein being around 6g – 8g per egg and the fat being 4g – 6g. The main benefit of an egg is that 100% of the protein in it is absorbed (when cooked, raw doesn’t count) making it a favourite among bodybuilders. In other words, there are better sources of protein than an egg, so don’t be worried about cutting them out if you’re looking to minimise your dairy.
Thanks guys! If you have any questions relating to your nutrition then let us know, we’d be happy to help everyone out.