Whether you’re looking to lose weight, build muscle, or achieve just about any other fitness goal, maintaining a healthy and balanced diet is a must. Unfortunately, many people have a serious protein deficiency in their diets—and then wonder why they’re having trouble achieving their goals!
Stop with the Protein Deficiency, Start Seeing Results
Why Does Protein Matter?
When it comes to your nutritional needs, there are three primary macronutrients that need to be carefully balanced. These include carbohydrates, fats, and (you guessed it) proteins. Specifically, protein is important because it helps your muscles rebuild and repair themselves after a workout. Furthermore, because protein takes the body longer to digest than other macronutrients, it’s also great for keeping you feeling fuller for longer.
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How Much Protein Do You Actually Need?
There is no universal answer to the question of how much protein your body needs. Ultimately, this really depends on your fitness goals, along with your current height and weight. For example, a person looking to build muscle mass is naturally going to need more daily protein than somebody who is simply looking to tone up or even maintain their current physique.
In general, however, you should be getting between 10-35% of your calories each day from protein sources. For most people, this equates to around 46 grams of protein per day for women and 56 grams per day for men. Of course, there are exceptions to this, such as if you’re on a low-carb diet or paleo diet, in which case the majority of your calories will come from fat. The best way to determine your ideal protein intake is to speak with your physician or a nutritionist.
Hacks for Increasing Your Protein Intake
If you know you have a protein deficiency in your diet, there are some steps you can take to increase your intake. For starters, understand your options when it comes to protein; meat is not the only protein source out there! Other options to consider include:
- Legumes
- Dairy Products
- Almonds/Nuts
- Some Fruits
- Veggies, especially leafy greens
Find ways to work these protein-rich foods into your meals.
Protein Shakes
Another option you may want to consider is that of starting your day with a protein shake. These are easy to make, come in a variety of flavors, and are a great way to boost your daily protein intake without having to carefully plan every single meal. Protein shakes are also a great recovery meal following an intense workout.
As you can see, making sure you’re getting enough protein is a must if you want to achieve your fitness goals. Whether you’re looking to get ripped or just want to trim down and tone up, protein deficiency is something to avoid—and there are plenty of ways to incorporate more of into your diet without adding a lot of unnecessary effort and stress!
