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Aim to have protein servings throughout the day. Protein is one of the most talked-about nutrients when it comes to health, fitness, and nutrition. It’s everywhere, from diet plans to gym advice, and for good reason. Protein plays a critical role in keeping our bodies healthy, fueling our muscles, and even repairing tissues. Plus, it can help you feel fuller longer. But with all the buzz surrounding protein, you may be wondering: How much protein should I eat for my body?

The Role of Protein in Your Body

Protein is considered the building block of life. It’s an essential macronutrient made up of amino acids, which are necessary for the growth and repair of tissues. Protein does more than just help you bulk up—it supports your immune system, produces important enzymes and hormones, and keeps your hair, skin, and nails healthy.

Think of protein as your body’s ultimate power source. Whether you’re gearing up for a morning run, crushing a gym session, or simply conquering a packed schedule, protein is what fuels your performance and recovery. Too little, and you might notice sluggishness, muscle loss, or a dip in your metabolism. But when do you get the right amount? You’ll feel strong, energized, and ready to take on whatever the day throws your way.

How Many Protein Servings Should You Eat?

This is where things get a bit tricky since everyone’s protein needs differ based on factors like age, gender, weight, and activity level. However, a common guideline is the Recommended Dietary Allowance (RDA):

• General recommendation: 0.8 grams of protein per kilogram of body weight.
• Active individuals: For those who work out regularly or engage in high-intensity activities, protein needs can jump to 1.2–2.0 grams per kilogram of body weight.
• Older adults: Protein is even more important as we age, helping to maintain muscle mass. Experts suggest increasing intake to about 1.2 grams per kilogram.
• Athletes or bodybuilders may require 2 grams or more per kilogram of body weight, depending on training intensity.

Here’s a quick example to make it more relatable. If you weigh 150 pounds (68 kilograms), you’d need around 54 grams of protein per day based on the RDA. But if you’re regularly lifting weights or running marathons, that number might jump to 80–136 grams.

It’s worth noting that your diet should feel sustainable. Obsessing over exact numbers isn’t necessary for most people. Instead, focus on incorporating a good balance of protein-rich foods into every meal and snack.

Common Protein Servings and How They Add Up

To give you some perspective, here’s a breakdown of common protein servings and what they look like:

• Grilled chicken breast (4 oz.) = 26 grams of protein.
• One large egg = 6 grams of protein.
• Greek yogurt (1 cup, plain, non-fat) = 20 grams of protein.
• Cooked salmon (3 oz.) = 22 grams of protein.
• Lentils (1 cup cooked) = 18 grams of protein.
• Almonds (1 oz.) = 6 grams of protein.

With options like these, you can easily hit your daily protein needs by mixing and matching throughout the day. For example, start your morning with a couple of eggs, enjoy a hearty lentil soup at lunch, and add some grilled chicken or salmon to your dinner. Don’t forget protein-packed snacks like Greek yogurt or a handful of nuts to keep your energy up between meals!

Plant-Based vs. Animal-Based Protein Sources

When it comes to protein sources, the two primary categories are animal-based and plant-based. Each has its own benefits, and the good news is there’s no need to choose one over the other—you can easily include both in your diet.

Animal-Based Protein Sources

Animal-based proteins like meat, poultry, fish, eggs, and dairy products are considered complete proteins because they contain all the essential amino acids your body needs. They’re particularly useful for athletes or those aiming to build muscle. Examples include:

• Chicken, beef, and pork
• Fish and seafood
• Eggs and dairy (like milk, cheese, or yogurt)

However, keep in mind that some animal products—like red meat—can be higher in saturated fat. Consider lean cuts and alternatives like fish to support heart health.

Plant-Based Protein Sources

If you’re vegetarian, vegan, or simply looking to cut back on animal products, plant-based proteins are excellent alternatives. While some plant proteins may not individually contain all essential amino acids, combining them can provide the full spectrum. Popular plant-based proteins include:

• Beans and lentils (black beans, chickpeas, etc.)
• Tofu, tempeh, and edamame
• Nuts and seeds (chia seeds, almonds, sunflower seeds. Fun fact: pistachios are a complete plant-based protein source)
• Quinoa, oats, and other whole grains

Not to mention, plant proteins come with added benefits like fiber, vitamins, and minerals. Plus, they’re sustainable and environmentally friendly.

Practical Tips for Getting Enough Protein Servings in Your Day

If you’re still unsure about how to hit your protein goals, here are a few simple strategies:

1. Balance your plate. Aim to include a source of protein with every meal, whether that’s eggs at breakfast, grilled chicken at lunch, or tofu at dinner.
2. Meal prep. Having protein-rich meals and snacks ready to go can help you avoid resorting to less nutritious options.
3. Don’t forget snacks. Protein isn’t just for meals! Snack on string cheese, a hard-boiled egg, or some trail mix to top up your intake.
4. Experiment with recipes. Try new protein-packed options like chia seed pudding, lentil curry, or salmon burgers to keep things interesting.

The Takeaway? Listen to Your Body

Protein is undeniably important, but it’s just one part of a balanced diet. Pay attention to how your body feels—are you full and energetic, or are you sluggish and craving more snacks? These subtle cues can help guide your intake. Whatever your health goals, finding protein sources that work for your lifestyle will set you on the path to long-term success. Whether you’re building muscle, staying active, or simply feeling your best, protein is here to help.

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