Protein: Why It’s Important and How Much You Should Eat

An image of different types of protein with the word protein written in the middle of the table in chalk

If you’re interested in building muscle, maintaining muscle, and feeling stronger, one of the most important factors in achieving these goals is making sure you eat enough protein. Most people think they’re getting a lot more than they actually are, so this blog is going to help you understand the importance of protein and how much you should be eating.

Macronutrients make up all foods. Macronutrients boil down to 3 different categories:

  • Proteins
  • Carbs
  • Fats

All 3 of these macronutrients serve a purpose for our bodies to be functioning at high levels and are necessary in our diets. Today we’re going to talk about protein, but if you’re interested in how the others play a role, hit reply and let me know!

Protein is effectively the food our muscles need in order to grow big and strong. Without enough of it, we risk losing muscle mass. If you lift weights in the gym and you don’t eat enough protein, you won’t see the results of all of the hard work you spent in the gym.

Protein helps our muscle mass stay the same.
Protein helps our muscles grow.
Protein helps us retain muscle as we age.

As we get older we lose muscle mass, so as you age eating enough protein becomes even more crucial in order to maintain the muscle that you do have.

But unfortunately, most people don’t eat enough protein. Most people hear 50 grams of protein and think that they’re eating a lot – but for an adult, that is actually not nearly enough to maintain your muscle mass, and definitely not enough to gain any muscle in the gym.

So, how much protein should you be eating?

Some of this depends on the type of exercise that you’re doing, or not doing.

If you do not lift weights, I would shoot for at least .7 x your body weight. So for someone who is 150 pounds, this is 105 grams of protein a day.

If you lift weights in the gym, and your goal is to put on muscle, get stronger, and maintain what you have, then I would shoot for about 1 x your body weight. So again, if you’re 150 pounds, I would shoot for 150 grams of protein.

The general rule of thumb is .7-1 x your bodyweight is the amount of grams of protein you should be consuming daily.

The more protein you get, the more you will achieve your goal of either maintaining your muscle mass or growing it. So if you don’t lift weights, and you can get more than .7 and closer to .8/.9 x your body weight, you’re going to be setting yourself up better to see muscle retention. 

I hope this was helpful and if you have any questions feel free drop a comment and ask away!

Fitness, yoga, nutrition, and health information presented in these emails and through videos, blogs, and/or direct contact with Kate Forman, Kate Forman Yoga LLC is intended as an educational resource. It is not intended as a substitute for proper medical advice. Consult your physician or health care professional before performing any of the exercises or advice described in these emails, blogs, communications, or videos with and from Kate Forman, Kate Forman Yoga LLC. Discontinue any exercise or advice that causes you pain or severe discomfort and consult a medical expert. You are voluntarily choose to participate in a physical and/or educational exercise and fitness and health program. You agree that any information, instructor, or advice obtained from Kate Forman, Kate Forman Yoga LLC may NOT be used as a substitute for your doctor’s advice or treatment. You and your heirs agree to release and discharge Kate Forman, Kate Forman Yoga LLC from any and all responsibilities or liabilities from injury arising from your participation in any exercise or health program or video or email designed and/or created by Kate Forman, Kate Forman Yoga LLC. Neither the author of the information, nor the producers, nor the distributor, nor the content creator of such information make any warranty of any kind in regard to the content of the information presented in these emails, videos, blogs, and communications.

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