The assumed of eating 100+ grams that protein in a job is just difficult to part people.
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I want to display you the it have the right to actually be rather easy come hit those goals. Even if it is you love protein shakes and want to drink those, or you want to follow a 100% organic vegetable lifestyle, there room plenty of high-protein alternatives for you.
If you want to see exactly how much protein ns recommend girlfriend consume top top a daily basis, inspect out my free Calorie & Macro Calculator
Why 100g of protein?
100g of protein is simply a nice round number to usage as an example here, and certainly a number girlfriend don’t have to target for.
A lot of of people aim come eat their weight in protein (more on the in a moment) and also I’m going come go out on a limb and also assume that most of us weigh more than 100 pounds, therefore it’s a an easy number we have the right to all relate come on some level.
If you’re not at this time consuming a most protein, 100 grams likely sound choose a really high (not to cite unattainable) amount, which is why I want to target for that number here.
For countless of us, 100g the protein is in reality a good target, yet most of united state can advantage from also more…
How much protein carry out you actually need?
Can you just aim because that 100g of protein and also call that a day?
Sure, you could.
But there’s a much better (and easy) means to find how lot protein you should be consuming. Don’t worry, it’s an easy math!
The most widely recommended amount is 1g per pound of bodyweight.
You’ve likely come across that reference in your find for answer on how much protein you should be eating.
I’ll admit, i aimed for 1g the protein per pound of body load for a an extremely long time (which would be 185g the protein because that me), and also I even bumped it up to 1.5g per pound of bodyweight at one point. That supposed that i was eating 275g that protein per day in ~ one point!
2 things around that…It is very, very expensiveIt will certainly wreak havoc on your body. To placed it much less delicately: it will provide you the worst gas of your life.
You DEFINITELY do not require that much.
Since ns dropped my protein intake a bit, my progress in the gym has actually improved!
Why is that?
Because my human body is now getting extra carbs and fats (since my protein levels space lower), and it has actually my human body feeling lot better! not to mention, considerably less gassy.
Aim for 0.6g – 0.8g per lb of bodyweight
You might be thinking “but Matt, 0.8g is usually 1g”. Technically speaking, you’d be correct.
But if you sweet 150 pounds, that’s a distinction of 30g the protein.
Over the course of a day, you may uncover it considerably easier come consume 120g the protein than 150g.
1g per pound of bodyweight absolutely works, and I’m personally fine through that number if that’s the course you want to go.
It renders for much easier math, ~ all.
Some world talk about the threats of consuming too lot protein, but 1g per lb of bodyweight is no going come be everywhere close to dangerous levels.
If you feel far better eating that much, walk for it! however understand the you don’t need to consume that much.
When you’re in a calorie deficit, it’s absolutely wise to keep your protein intake high, therefore the 1g per pound of bodyweight can definitely work in those situations.
I choose to collection ranges because that myself, since I know that every solitary day is going come be slightly different. Fairly than stressing around hitting one certain number, I uncover it much much more beneficial to aim for a variety to stay within.
If you’re in a maintain of muscle building phase, you have the right to let your protein fall slightly reduced to obtain some extra carbohydrate in to help your energy and also performance. If you’re dieting and also in a deficit, I extremely recommend difficult to the greater end that that variety (even approximately 1g per pound if you’d like).
Be certain to examine out my cost-free calorie & macro calculator to get my recommendations!
Why should we care around eating high quantities of protein?
Protein is not only necessary for daily living, yet hugely useful if you have certain goals in mind.
Yes, you deserve to have “too much” protein, but it would certainly take huge amounts continuously over a long duration of time- something that the majority of human being do not need to worry about.
Let’s look at why protein is so important:
For day-to-day living
When it involves everyday life, protein is vital for a healthy and balanced life.
Our bodily features rely top top protein, and everything from her immune mechanism to her digestive mechanism relies on protein.
Adequate protein helps with digestion, blood clotting, bone health, hormone production, and also much more.
For building muscle
What you’ve heard 1000 time is true- protein is the building block the muscles.
If the score is to develop muscle, we recognize that you need to be in a calorie surplus (AKA you must eat greater calories 보다 you’re burning).
But if you’re eating a ton of calories through very small protein, it’s going to be lot harder to develop muscle and get stronger!
While you will certainly definitely be able to build part muscle there is no eating lots of protein, you’re do the job lot harder for you yourself by no maximizing her protein intake.
Even if muscle building isn’t the goal, watch the vault explanation for everyday life. Sufficient protein is important to make certain your human body is work optimally, therefore you definitely want to prioritize it.
For weight loss
When you’re in a calorie deficit (or dieting) protein is the most important.
It’s encourage to boost your protein intake once you’re dieting, for a few reasons- most importantly, it allows you to organize onto as lot muscle as possible.
If you’re in a calorie deficit because that a lengthy time, you’re bound to lose some muscle together you lose weight, yet prioritizing protein will assist minimize the effect.
And ns don’t know around you, however I’d favor to hold onto as lot muscle as I deserve to to make certain I’m losing greatly fat!
Protein is also satiating, help you come stay full while eating less than you’re provided to, and the thermic impact of protein is the highest possible of all the macronutrients, which method it needs the most power to digest, burning much more calories.
Note the the thermic impact is very minimal, therefore don’t go eating protein reasoning you’re magically burn a ton the calories. But, every small bit helps!
Food resources to help you struggle 100g the protein
Maybe you’re in reality aiming for roughly 100g of protein, or maybe you’re aiming for even more. Where execute you get all your protein from?
That answer largely depends on her diet, her lifestyle, and also your preferences.
So, let’s watch at some different choices for ya.
“Fitspo” Protein Sources
The trouble is that as well many human being think the they have to eat the “fitspo” way to hit your protein goals.
Getting 100+ grams that protein doesn’t need to mean eating protein bars, protein shakes, protein cookies, etc.
But, it absolutely can!
I have absolutely no worry with protein bars or shakes, yet I don’t believe they need to be her sole resource of protein. If girlfriend eat a well-rounded diet, friend should be able to get many of protein in your day.
That gift said, I gain a protein bar every day. No, i don’tneed protein bars, but I really reap them.
I workout at an early stage in the morning and also like to have a little snack before I lift, and protein bars are perfect because that that.
If you struggle to hit your protein goals, high-protein commodities like this can certainly help. When there space thousands of alternatives out there, let’s look in ~ a couple of of them…
Premier Protein Vanilla Shake
Kodiak Cakes Muffin power Cup
ONE Maple Doughnut Protein Bar
Lenny & Larry’s “The Boss!” Cookie
Quest Nutrition Meat Lover’s Pizza (Half Pizza)
Overall nutrition for all of the “fitspo” options:
102g carbohydrate (28g Fiber)
While spend these assets will help you acquire extra protein right into your diet, it is also a an extremely expensive method of eating!
I’m every for enjoy it these foods if you reap them and can purchased it, but your wallet will thank you if her diet isn’t exclusively comprised of these products…
The problem with the “Fitspo” means of eating
Most protein bars are just candy bars v extra protein. But we see them as healthy due to the fact that they’re dubbed protein bars.
Lenny & Larry’s finish Cookies are perceived as healthy protein cookies, but in reality, they’re just continuous cookies through some included protein.
There’s nothing wrong through eating a high-protein cookie, or a protein bar, or any other snack for the matter.
But over there is absolutely other wrong through consuming it instead of other foods items you enjoy, just since you assume this is a healthy option.
Look in ~ this nutrition to compare above. The right comes out on peak in practically every single category, except having slightly less fiber.
You deserve to eat flavored Greek yogurt, flavored almonds (the sriracha ones are amazing, by the way) and also a beer, and also come the end with an ext favorable nutrition (with the exact same amount the calories) than a single protein cookie.
Just because a food isn’t labeled together “healthy” or “protein whatever”, it doesn’t average it’s bad for you. You can pair a beer, which many view as empty calories, with some delicious, healthy snacks and still be fine within her goals.
Don’t allow your quest of a high-protein diet do you remote to whatever else over there is!
High-protein snacks have the right to be a an excellent way to aid you hit your protein goals, yet they are not miscellaneous you need to consume.
Don’t immediately grab a snack due to the fact that it has the word “protein” ~ above the label.
Learning to read and understand nutrition labels is the best gift friend can give yourself. Through relying on the marketing slang on the front of packages, you’re forced to think whatever companies want you come think.
By looking past those, you can build a diet based roughly what girlfriend like and what her goal are.
Animal Product Protein Sources
Animal-derived products tend to be an extremely high protein.
There’s a reason why the classic bodybuilding diet is comprised of chicken and rice- because chicken is absolutely loaded v protein.
Most animal products are going come be really low carb, high protein, and also a moderate quantity of fat.
There are lots of instances of animal-derived protein sources that we won’t dive into here (steak, cheese, fish, to surname a few) however here space some good options…
8oz Chicken breast (Kirkland)
Plain Nonfat Greek Yogurt (¾ Cup)
Center reduced Bacon (2 Strips)
1oz Beef Jerky
Overall Nutrition for every one of the animal options:
Let’s it is in clear: I’m no advocating the carnivore diet here, and I don’t recommend the above as a complete day of eating!
We must all be eat plenty of fruits and vegetables in our diet.
But this is to display you simply how easily you can get 100g that protein right into your diet with reasonably small quantities of food.
I mean, for just 740 calories, it’s clean how easily you can pack some extra protein into your diet through animal-derived foods.
Plant-Based Protein Sources
It’s not only animal products that space high protein- there room a ton that high protein plant-derived foods, too.
With so plenty of people transforming to plant-based diets, one of the major criticisms i hear is that it’s difficult to get enough protein once eating choose that.
While it may be true that it’s a bit an ext difficult, it’s far from impossible…
1 Cup black Beans
Impossible ground Beef
Lentils (½ Cup Dry)
Dry-Roasted Edamame (2/3 Cup)
Extra-Firm Tofu (6oz)
Roasted Chickpeas (1oz)
Overall nutrition for every one of the tree options:
138g carbohydrate (46g Fiber)
Eating plant-based foods generally comes with greater carbs and much higher fiber overall.
If you’re vegan, be sure to move up her protein resources so you’re not always consuming super high amounts of fiber.
While fiber is good for you, too lot of it is walking to reason you some…discomfort.
If you’re trying to find some extr plant-based protein sources, below are rather a few more because that ya!
Nuts & nut butter might not it is in the highest possible in protein, but they’re a great way to make certain your plant-based diet is well-rounded buy giving some extra fat v very couple of carbs.
Additional food options to help you fight 100g the protein
Outside the the options provided above, there room plenty that other foods items out there the can help you fight 100g that protein.
Some of them, prefer a regular loaf of bread, may surprise girlfriend by just just how much protein it in reality contains.
Sure, no one of these foods are packed with 50g that protein, but we’re looking past the evident protein-packed foods items like chicken, eggs, greek yogurt, tofu, etc.
These space all foods that ns personally enjoy, and also surely there space plenty much more that can get added to this list.
If you battle to hit her protein goals, and the options noted throughout this blog short article don’t execute it for ya, these basic additions to her diet have the right to really help!
Have a veggie burger and also some feta cheese sheathe up within a lavash, and you have a quick and easy 35g the protein!
Hitting your protein targets doesn’t have to be difficult, and also it definitely doesn’t need to be boring- be certain to inspect out my high-protein recipes come help!
Plenty of civilization will tell friend to protect against bread, but depending on which form you go with, you deserve to be gaining in an extra 12g that protein by eating it! and also who doesn’t want bread in their life?
Crazy people, that’s who.
Hitting 100g the protein doesn’t average consuming food with just 20+ grams that protein.
If you add in foodstuffs throughout your day v a little bit the extra protein, that can include up quickly.
I mean, if you eat every little thing in the graphics above, you’ll be obtaining 137g the protein and only 1,500 calories! Granted, that would more than likely be tough to revolve these foods into well-rounded meals, however the point remains.
Conclusion: there is no wrong way to get your protein
I’ve detailed tons the different locations to acquire protein right into your diet, however what i really want you to takeaway indigenous this post is this:
Eating high-protein is important, and also there is no wrong means to perform it.
I constantly prioritize protein in my diet, and also it has actually served me an extremely well.
Sure, my score is to develop & maintain muscle, yet it help in many other areas as well.
It helps save me complete & satisfied, it gives me quality energy, and dare ns say, it keeps me regular. Don’t be fear of eatingtoo much protein- that’s a very difficult thing to do.
If you desire to aim for 100g the protein, i hope you now realize that it’s much easier than the sounds.
Want much more protein in your life? I’ve obtained TONS of totally free high-protein recipes right right here on my website to help: check them out here.
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And don’t forget the if you desire to calculate exactly how much protein you have to be spend in a day, you deserve to use my free Calorie & Macro Calculator.