I recently attended the annual Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo in Atlanta and was interested in finding some good protein sources.
Protein plays an important role in making us feel satisfied when we eat, and it also aids muscle building and recovery. Studies suggest that spacing protein throughout the day, rather than loading up on it later in the day, is more helpful for maintaining and building muscle. We also know that since it can help us feel satisfied, it helps prevent overeating.
Over the years, I’ve met with a lot of clients who are eating primarily carbohydrates for about one to two meals per day and in a state of constant hunger.
How Much Protein Do You Need?
An important component to any diet is knowing how much protein you should be taking in on a daily basis. There are different factors that can influence protein needs, such as your goals (whether you want to lose, maintain or gain weight), but it’s mostly based on your body weight. Here’s a super-simple formula I use whenever I start working with a new client to pinpoint the level of protein they should eat on a daily basis.
To maintain current weight: 0.65-0.7 grams/pound
To decrease body fat and/or lose weight: 0.7-0.9 grams/pound
To gain weight: 0.9 grams/pound
Example: A 155-pound woman who wants to lose weight should eat between 0.7 and 0.9 grams of protein per pound of her current body weight.
0.7 x 155 = 108.5
0.9 x 155 = 139.5
That means she should eat approximately 108 to 140 grams of protein each day.
A 200-pound man who wants to gain more muscle should consume about 0.9 grams of protein per pound of body weight. This means he needs to consume about 180 grams of protein each day.
A few general rules of thumb about protein:
One ounce of turkey, chicken, fish, lean red meat or pork equals about 7 grams of protein. That means a 5-ounce chicken breast contains about 35 grams of protein.
When you’re eyeballing portions, remember that a 3-ounce portion is about the size of a deck of cards.
Here are my four FNCE finds:
Oroweat Double Protein Bread: The new Oroweat/Arnold Double Protein Bread contains 7 grams of protein per slice, along with 19 grams of whole grains per serving. There is no high-fructose corn syrup or unnatural flavorings added to this bread, which is available in grocery stores throughout the country. It’s great when used to make hot paninis and cafe-style sandwiches due to its bakery-like quality.
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Siggi’s Icelandic-Style Yogurt: Siggi’s yogurt is also known as skyr, a thick, high-protein yogurt originating from Iceland. Siggi’s products do not contain any artificial preservatives, thickeners, sweeteners, flavors or colors, and are made with milk from farms that do not use growth hormones like rBGH. Siggi’s yogurt comes in a variety of flavors, from spiced pear to coconut or acai. They are versatile and a great addition or substitution if you want to pack extra protein (between 13 to 23 grams per serving). You can combine plain Siggi’s with chickpeas, kale, lemon and garlic in a blender for a fresh tasting hummus that will brighten up any lunch or snack.
Starkist Tuna Creations Sweet and Spicy: Starkist features their quality tuna in ready-to-go packaging — only 90 calories in a whole pouch — without any added oils, so you can carry it along and add to salads, sandwiches and pasta dishes for 16 grams of protein per serving.
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Organic Valley Fuel High Protein Milk Shake: Containing 26 grams of protein per serving and 190 calories in a full bottle, these ready-made protein shakes are produced using real milk, not powders, which creates a great taste. The milk they are made from is non-GMO, antibiotic-free and pesticide-free, and it also provides vitamin D. This product is great as a post-workout snack with an excellent combination of carbohydrates and protein.
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