Sep 15, 2022
Missing Out If You’re Not Getting 50g of Protein Every Meal
How much protein should a healthy diet have? Only your doctor can answer that question for you personally, but in general, shooting for 50 grams of protein every meal is smart. That’s right, 50g per meal, not per day.
The Golden Number: 50g of Protein
Recommended dietary allowances depend on your body weight. For protein, the RDA is 0.36g per pound. That translates into about 50g per day for women and around 70g per day for men.
Why do we say to aim for 50g of protein every meal? Because the RDA is the minimum amount you need every day.
Unless you’re reaching at least that 50g mark, you’re short-changing your body’s tissue repair and building systems. By aiming for more protein every meal, you give your cells an abundance of building blocks to work with. And that’s not all.
Amazing Benefits of Getting More Protein
Going beyond the minimum with protein can contribute to reaching incredible goals and help you enjoy many benefits.
1. Minimize Muscle Loss
Age-related muscle decline isn’t as “normal” as you may think. For many people, losing muscle mass isn’t just because of a sedentary lifestyle — though staying active is a big help in keeping strong muscles — but because they’re not increasing protein intake as they get older. Seniors need extra protein to compensate.
2. Eat Fewer Calories (and Feel Happy About It)
Adding protein to meals instead of carbs can contribute to losing weight. This happens because protein fills you up and keeps you satisfied longer. After you get into this healthy habit, you’ll probably notice you don’t crave sweets or cola like before. According to one study, eating more protein helped women eat almost 500 fewer calories every day without even trying!
3. Feel More Energized
A high-protein diet can have a positive effect on your metabolism, increasing the number of calories you burn and the energy your body produces. If you hate feeling sluggish at the office or struggle to get out of bed in the morning, try eating breakfast with plenty of protein, such as cheesy scrambled eggs and turkey bacon.
4. Protect Your Health
Do you have a weak immune system? Your first thought may be to eat more citrus fruits but making sure you’re getting sufficient protein can be just as important. That’s right, your immune system relies on protein to produce antibodies, defenders that keep you healthy.
Also, protein intake is good for repairing cuts or recovering from injuries. Today’s doctors even know that protein is vital for strong bones and healthy joints.
The Best Ingredients for Meals With 50g of Protein
Don’t jump to the conclusion that adding more protein means eating tons of red meat. You should still follow your doctor’s dietary recommendations to keep your heart healthy and avoid issues such as gout.
Besides, you don’t need red meat to boost protein intake; there are plenty of delicious and nutritious alternatives:
- Fresh fish, including salmon, tuna, trout, etc.
- Greek yogurt
- Cheeses, especially cottage cheese, mozzarella, Swiss, blue cheese and goat cheese
- Beans and lentils
- Nuts, any type
With a large variety to choose from, it’s pretty easy to come up with tasty meals that are big on protein and low in harmful fats. High-quality protein powder can make things even easier for you.