Ahh protein! Gotta have it, gotta love it! The million dollar questions are how much do we need per day and what is the best form to ingest? Let’s start with how much. Now, since this is a fitness site, I’m assuming those reading this are training on a regular basis and can benefit from the amounts discussed. The figures I’m about to present to you are based on research done by governing bodies like the FDA and Institute of Medicine’s Dietary Reference Intake. These experts, as well as experienced personal trainers and bodybuilders recommend 1-1.5 grams of protein per pound of body weight a day. For example, a 200 pound male should eat around 200 grams of protein throughout the day. This might sound like a lot, but if broken down to six meals a day, that’s about 34 grams per meal. The same formula also works for women. The type of proteins we eat is as important as how much. Protein comes in many forms. Meats, poultry, fish and nuts are the best forms of protein to choose from. You can also rely on protein powders to help supplement your diet. I always include some sort of protein with each meal to aid in building muscle and help speed up my metabolism. The more muscle you have, the more you metabolize fat. For the average fitness guru, a diet of lean meat, fish, fowl, eggs, dairy products, nuts and a protein drink once or twice a day will provide the protein and all-around nutrition required for muscle growth! Remember, if it swims or flies, eat it!
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