Adequate Protein Intake

Protein Reality Check:

Protein has become the internet’s favorite nutrient. It’s being added to everything from snack foods to drinks often in amounts that create more marketing appeal than real nutritional value. While protein is essential, more isn’t always better, and meeting your needs doesn’t require ultra-processed “protein everything.”

Why Protein Matters:

Protein is foundational for building and maintaining muscle, but its role goes far beyond strength. It supports metabolic processes, hormone production, immune function, skin and tissue repair, and the transport of key nutrients throughout the body. Without adequate protein, the body struggles to maintain balance, repair tissue, and regulate energy.

How Much Is Enough:

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (or 0.36 grams per pound). This represents the minimum needed to prevent deficiency not an optimal target for most adults. For example, someone who weighs 150 pounds needs at least 54 grams per day.Protein needs increase with factors like aging, illness, pregnancy, physical training, and metabolic stress. A practical way to meet daily needs without overthinking it is to distribute protein evenly throughout the day. Aim for 20–30 grams per meal, across three to five meals, depending on appetite and energy needs.

Bottom Line:

You don’t need protein-enriched snacks or extremes to meet your needs. Consistent, well-balanced meals with adequate protein do far more for metabolism, hormones, and long-term health than chasing the latest nutrition trend. And remember, you can over-do anything. 

If you need support balancing your meals and getting the right amount of protein for your body, book a free discovery call with me and let's get you feeling your best from the inside out! Click the button below and choose a day and time that work best for you.

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