Maya Fit Girl

Dream big…then do it BIGGER!

How Much Protein is Enough? January 5, 2015

Filed under: Exercise,Food,Uncategorized — Maya Fit Girl @ 9:19 am


[As originally contributed to on Sept. 27, 2014]

Many of you have heard that when you lead an active lifestyle, adding more protein to your diet is very necessary. But rarely do we hear about the specific reasons why protein is important.

So what’s so great about protein?  Well, for starters, protein is contained in every one of our cells, which helps to aid in growth, supports our immune system, metabolism, and performance. So what does that mean? Basically, that means that protein is needed to help repair cells and make new ones. We consume protein, which is digested in our bodies, amino acids (used in enzyme and hormone production) are released and absorbed my other tissues to make new proteins.

Now that you know what proteins do, how much do you need to have everyday? Well, that depends on how much activity you do on a daily basis.  If, for instance, you’re not very active, meaning you may run errands here and there, but you don’t have a regular fitness routine, you should consume about .4 grams of protein per pound of body weight. If you’re 130 pounds that would mean about 52 grams of protein daily.

If you have decided that you would like to become more active and are increasing your daily physical activity, you should consume about .6 grams of protein per pound. So, for that same 130 pound woman, that would be 78 grams of protein per day.

But, if you are looking to add muscle mass and gain strength and have significantly increased your daily physical activity, you should consume about .9 grams of protein per pound. That works out to 117 grams of protein per day.

Why is protein consumption so important when trying to lose weight? It’s simple, proteins satisfy hunger and help to prevent hunger pangs, while stabilizing blood sugar levels and supporting healthy hormones necessary for your metabolism.  Proteins allow our bodies to use more energy burn protein than carbs or fat. Most people who are on high protein diets, rarely count calories because most of their calories come from proteins than any other source.

So how does protein consumption aid in weight loss? Proteins keep you feeling full, even with a decreased total calorie intake. Unlike diets where you are decreasing your calories, but are in a constant state of hunger- that’s losing weight the wrong way. Before starting a new meal plan, be sure you are eating enough and eating the right things to keep your body fueled and running on the what it needs to function efficiently on a daily basis. You don’t want to be living off two salads a day and too weak and exhausted  to take care of the kids because you’re starving yourself. Love yourself enough to take care of yourself the healthy way.




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