How Much Protein Should I Eat in a Day?

OVERVIEW:

Many people are trying to increase the amount of protein in their diets. While the reasons for this vary, one thing is the same in all cases: protein is very important for our health. The typical goal for daily protein intake is around 50 grams, give or take. Be aware, 50 grams is the daily recommended amount. It doesn't mean you should consume 50 grams of protein in one sitting. It takes time for your body to digest protein, so try and spread it out into smaller portions. This recommended dietary allowance can be completely dependent on your body, lifestyle, and dietary needs. It can also change depending on if you are male or female. Most people want to increase their protein intake for a few reasons. One reason is that more lean protein means more lean muscle. The more muscle on your body, the less fat. This is why protein plays a role in managing your body weight and increasing or decreasing your muscle mass. More importantly, protein helps our body to build muscle, make enzymes and hormones, and repair tissues. Plus, our hair and nails are made almost entirely of protein. For these reasons and so many more, it's imperative we get enough protein in our daily diet. So many people don't get enough, and it can be harmful to your health. You may not know this, but collagen is a great source of protein. That's because it is a protein! Collagen is the most abundant protein in our body. It's formed through chains of essential amino acids like glycine and proline. These amino acids act as building blocks for our bodies. If you're someone who needs to increase their protein intake, someone who's curious about high-protein foods, or someone who just wants to know more about protein, read on to learn more! 

How much protein should I eat a day to lose weight?

If weight loss is your goal, you need to be eating more protein. This means you might want to consider eating more protein than the daily recommended amount. Start with 50 grams per day and see how that works. To figure out an exact amount, talk to a nutritionist, registered dietitian, or doctor. They can take all your body information (weight, height, activity level, etc) as well as your weight loss goals into consideration, and come up with an exact number. What your body needs will likely be different from what someone else needs. It's also important to talk with a professional because high-protein diets aren't for everyone. For example, people with certain kidney diseases shouldn't eat excessive amounts of protein. To get a lean body mass, you want to gain muscle and lose fat. Dieting can be hard, but it can be worth it if you are trying to build a healthier, stronger version of yourself. Skinnier should never be the goal (especially because "skinny" is so objective). Healthy and strong is what you should strive for! Eating a bunch of red meat isn't the only way to get more protein. Especially if you are vegan or vegetarian, you probably know there are healthier, cleaner ways. Here are some protein-packed foods that will help with muscle building and healthy eating: greek yogurt, quinoa, protein shakes, protein bars, veggies, organic chicken breast, organic seafood, lentils, nuts, avocados, and eggs. For a cleaner alternative to protein bars, try our Kalumi BEAUTYfood bars. They have 12 grams of hydrolyzed marine collagen, and 15 grams of protein. They are also formulated with other clean, high-quality ingredients like sweet potato, cocoa butter and yacon syrup. 

How much protein do you need to build muscle?

This depends on a couple of things. First, how much body fat you have. Second, how much muscle you are trying to build. Some people worry when they are told they need a high protein intake because they think they'll end up looking like bodybuilders. Building muscle at your own pace will not cause you to bulk up significantly. It may sound repetitive, but the amount you need to build muscle does depend on each individual person. This is because there are so many factors that have to be taken into consideration. The best way to do it is to start with increasing your protein intake week by week and noting changes in your body. Eating more collagen is a great way to help accomplish this. Collagen can help to boost muscle mass. This is because it is a protein that is naturally occurring in our bodies, and taking it as a supplement is essentially like taking a protein supplement as well. When you are trying to build muscle, or decrease the amount of fat on your body, protein is essential for making these changes. Increasing your protein intake helps to burn more fat and build more muscle. It also helps to increase muscle strength, much like you would do with resistance training at the gym. Many people like to make pre or post-workout smoothies that contain collagen powder as a way to get extra protein. Glycine (an amino acid) is part of what makes up muscle tissue. Collagen is an excellent source of protein, especially for those looking for a cleaner protein source than whey protein and other protein powders with additives. While both collagen and whey protein are derived from animals, whey is made from dairy products. Collagen, on the other hand, is made from connective tissues and skin. For most people, dairy causes inflammation, whereas the parts of the animal used for collagen supplements are not inflammatory. This is just one of the reasons collagen might be a better choice for your protein supplement. A typical collagen supplement will give you 12 - 15 grams of protein per serving, but you can take more than that depending on your body and your dietary needs. Collagen protein powder is typically cleaner than whey and other proteins, but you do need to be careful and read the labels. If it's not non-GMO or clean-sourced (grass-fed, wild-caught, etc.) then there could be contaminants in the supplement, such as hormones and additives. Another great thing about taking collagen as your protein supplement is that it gives you more benefits than just a protein boost. It can help give you glowing skin, strengthen and heal your digestive tract, support joint health, and more. In the medical world, collagen can even be used for wound healing. This can be compared to other protein supplements, which simply offer a protein boost as its only benefit. For this reason, it's a great idea to use collagen as your protein source. Not only will you meet your protein needs, but you can also help your body heal and support ongoing issues. With any collagen supplement, there are no known side effects. It is a very safe supplement to take. Especially if your collagen source is high-quality, there will be very few risks associated with taking it. Again, this is a great supplement to try given its minimal risks and a large variety of benefits. 

What happens if you eat too much protein?

If you are the average, healthy person, nothing will happen if you eat too much protein. Sometimes people get digestive issues if they eat too much protein, but that should clear up by eating less protein and eating more fiber. You could also start to bulk up more than you'd like, but you would also have to be weight training and doing other things that utilize the excess protein in order for this to happen.

How much protein is too much?

There isn't really scientific research that definitively says how much protein is too much. Everybody is different, which means a certain amount may be too much for one person but not enough for another. You can start with smaller amounts, as the 15 grams of protein in our Kalumi BEAUTYfood bars, for example, to make sure your body digests the protein properly. There are many sources saying you should do one thing or another, but just do what works for your body!





These statements have not been evaluated by the Food and Drug Administration. 

Sources:
https://examine.com/nutrition/how-much-protein-do-you-need/
https://health.gov/our-work/food-nutrition
https://www.healthline.com/nutrition/how-much-protein-per-day#weight-loss

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