Last but definitely not least of the macros are your proteins.
These are the essential macronutrients for building muscle mass.
Unlike carbs and fats, your body does not readily store protein which means you need to rely on an external source for your appropriate protein requirements.
This begs the question “How much protein do you really need?”
By now you should already understand that too much of anything isn’t good for you.
Protein is no exception.
Do not limit yourself to a protein only diet just because you’ve heard other people talk about it being the next best thing.
If you’re trying to gain muscle (or lose weight) adding protein to your diet definitely helps but you’ll need to include regular exercise as well.
The amount of protein you need really comes down to a variety of factors:
- Your age
- Level of physical activity
- Your overall health
- Your body size
- Total calorie intake
The reason all those factors are important is because the rate at which the body utilizes protein is different for every individual.
Instead of focusing just on a given number, you should consider your current situation and what your goals are.
Gulping down 20 protein shakes a day and stockpiling protein bars is not the solution when you have no idea how they’ll affect your body.
But if you’re keen on numbers, the Dietary Reference intake is about 0.8 grams per kilogram of body weight or 0.36 grams per pound.
Which is the equivalent of about 56 grams/day for the average adult man and 46 grams/day for the average adult woman.
(Keep in mind athletes need more protein than the average adult does).
Vegans and vegetarian need a little bit more protein. Click here to find out why.
Another popular question is Which is better? Whole food proteins or protein powder?
Truth is a valid case can be made for whichever option you choose as long as it’s a healthy one.
However you do need to maintain some sort of balance between both.
Protein shakes or supplements should NOT be used as replacements for a decent healthy meal!