Your Daily Protein Plan
Does 100 grams of protein sound like a lot? I used to think so. But with a few tweaks, eating this way started to feel natural. I love it because I feel stronger and my energy and hunger are more balanced.
🌟How to Get Your Daily 100g Protein🌟
- Each day, aim for 20-30g per meal + 1-2 high-protein snacks.
- Check out our 5-Day High-Protein Meal Plans here for inspiration. (Stay tuned for more ideas & recipes!)
Optimizing Your Protein
Here are a few tips to keep in mind:
- Protein All Day: For the most benefit, spread your protein intake across all your meals and snacks instead of trying to fit it all into 1-2 meals. More on this soon!
- Think Quality & Variety: Opt for complete proteins and/or a wide variety of plant-based proteins. Complete proteins––animal proteins, soy, pistachios, and pea protein––contain all 9 essential amino acids. However, if you eat a diverse range of plant proteins daily, you'll cover potential amino gaps.
- Pair with Fiber-Rich Foods: Enjoy protein with fiber-rich foods for better digestion and nutrient absorption.
- Aim High: While the US dietary guidelines suggest at least 56g of protein daily for men and 46g for women, experts say 100g may be closer to ideal if you are active, want to support healthy weight, and/or want to maintain muscle mass. [1,2]
Have you stocked up on a variety of proteins yet? What’s your favorite protein-rich food?
References
[1] https://www.sciencedirect.com/science/article/pii/S0002916523274274?via%3Dihub
[2] https://www.healthline.com/nutrition/high-protein-diet-plan#daily-protein-requirements
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