September is “Self Care Awareness Month” and when we think about self care we often think about exercise, relaxation, sleep, and diet. Often times we overlook protein in that diet review. So, how much protein DO we need every day? That’s a GREAT question! And it depends on your lifestyle and how much you exercise. Let’s take a look.
According to the Mayo Clinic we really should take a look at our protein intake. They recommend for the average SEDENTARY adult you should consume 0.8 grams of protein per kilogram of body weight. Let’s take this example – a sedentary person weighing 165 pounds (75 kilograms) should consume 60 grams of protein per day. (75 X .8 = 60). However, if you exercise regularly you would need to consume more protein.
Additionally, as we age we can begin to lose muscle mass, so the Mayo Clinic recommends sedentary people over 40-50 years old consume 1-1.2 grams of protein per kilogram of body weight. Taking the example from above that same person should consume between 75-90 grams of protein per day! (75 X 1.2 = 90)
Finally, people who exercise or lift weights regularly may need up to 1.7 grams of protein per kilogram of body weight. It’s important you work with a nutritionist or dietitian to help you navigate your individual protein intake requirements.
Once you have determined your protein intake requirements – what are your best sources of protein? As always we know getting our nutrients from a well balanced diet is best. Good sources of protein are lean meat, fish, soy, lentils, nuts, seeds or low-fat dairy. When we don’t get our needs met through diet it’s important to select a protein supplement that contains a COMPLETE amino acid profile. That would mean the supplement contains ALL 9 ESSENTIAL (must be consumed) amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine). Some protein supplements may contain hydrogenated fats or other less than nutritious ingredients, so make sure to read your labels!
When consuming your protein it is recommended not to consume too much at one time. 15-30 grams of protein per meal is considered a good way to balance out your consumption. No need to consume more than your body can use at one time! A little with each meal and then for a snack in the afternoon might be just what your body needs!!
A great way to add protein into your everyday routine is with the amazing Biochem whey protein isolate. This dual filtered, hormone free, gluten free, soy free whey protein isolate derived from the milk of grass fed cows provides 20 grams of protein with a complete amino acid profile – including all essential as well as non-essential amino acids – in a variety of delicious flavors and is AVA Certified Vegetarian. The sugar free options are Keto friendly and only 90 calories per 20 gram serving! Plus all of the Biochem whey protein isolate products are 99% lactose free! What a great way to get that extra protein you might need for #Next Level Living!
And for those of you who follow a vegan lifestyle, Biochem has a phenomenal Vegan protein formulated to provide a complete amino acid profile, is also Keto friendly and is delicious as well as has a smooth and creamy texture. Each serving provides 20 grams of 100% plant derived protein and contains no soy! At only 120 calories per serving, this complete amino acid profile vegan protein could provide you with just what you were looking for to supplement your diet. In two delicious flavors, vanilla and chocolate, you can enjoy this vegan drink any time of the day!
Biochem protein powders can provide you with a clean, great tasting experience, whether with the vegetarian whey protein isolate or the vegan plant protein, that can take you to your #Next Level Living goals and provide you with just the right protein you need for your individual needs.
Remember to always check with your health care provider when making any changes to your diet or exercise routine and enjoy these great tasting protein powders.