Spring has sprung and so has a more active lifestyle for many people. But if you've gone from winter couch potato to fun, lively, sporty, weight-lifting, social sweet pea or even jumping bean, you're probably expending a lot more energy and may need to up your protein intake.
This is how much protein you need each day if you're NOT active in any way.
_______ lbs (your weight) / 2 = _______ grams of daily protein
This is how much protein you need each day if you're active in any way.
_______ lbs (your weight) = _______ grams of daily protein
Why So Much Protein? Here's A Quick Protein Refresher
Each and every cell in your body uses protein in some capacity. You need enough protein to build and maintain muscles, most organs and hormones, and to make hemoglobin and antibodies. You also need to get enough protein at every meal for your metabolism to work smoothly so that you can maintain a healthy, lean body at an ideal weight. If you become more active, you need more protein to do all these functions, plain and simple.
If you don't eat ANY protein, your body will start to break down muscle to get what it needs within a few days. Bad news.
Not Getting Your Daily Protein? Add a Protein Shake and Protein Snacks to Your Daily Menu.
Here are three easy steps to make it simple to get the daily protein nutrition you need :
1. Have an EnergyFirst protein shake for breakfast every day and get 40 grams of protein right off the bat.
Protein rich ProEnergy powder is a fantastically easy way to get healthy protein because you can simply add water, sprinkle it on a meal, or preferably, add in a few extras (like nuts, fresh fruit and green powder) for a protein shake that has all the ingredients for a complete meal. In fact, we recommend the ultra-healthy EnergyFirst Protein Shake for breakfast every day. Click here for the basic recipe and then click for more tasty protein shake recipes, like the Blackberry Crunch, Tropical Dream, Strawberry-Mango Bliss, Vanilla Nut and Chocoholics Delight.
In addition to having short prep-time, whey protein powder and whey shakes are easy, protein-rich choices because you can take the powder with you if you're traveling or even keep a stash at the office. Plus, it tastes pretty darn good with its chocolate and vanilla flavor, so kids love it too.
2. Have a plan to get the rest of your protein from other foods and snacks.
Try to include carbs and healthy fats with your protein at every meal. If you don't have a whey protein shake for breakfast, try one for lunch or dinner. (It may look and taste like an ice-cream shake, but if you add in the green powder, it has the same nutritional value as salmon and spinach!).
Here's the amount of protein in several optimum protein choices:
- whey protein powder: 40 grams for 2 scoops
- lean chicken: 30 grams for 3.5 oz (fist-size portion)
- wild fish: 22 grams for 3.5 oz
- Permalean protein bars: 21 grams per bar
- tofu: 20 grams for 1/2 cup
- quinoa: 9 grams for 1 cup cooked
3. Keep high quality protein snacks on hand.
Protein bars and protein-rich leftovers are great options. Protein powder shakes can be a great snack too, by the way!
If you're a busy professional, parent or have a big sweet tooth, you probably already love protein bars. High protein energy bars are also an excellent choice for serious weightlifters (as well as anyone who wants to be smart about working out). The high levels of protein are designed to help your body build muscle and burn fat while in heavy training mode as they help keep your metabolism stable, furnishing your body with a steady supply of fuel.
We suggest throwing Permalean bars in your handbag, gym bag, car, cupboard and/or your kid's lunch box. They're satisfying and will make your taste buds happy! They're also low in carbs, low in sugar, and full of natural ingredients to support your healthy conscious, high-energy nutritional plan.
Protein Shopping List
Make sure you have the healthy protein you need on-hand each week. Here are some shopping tips on our favorite protein sources.
- All-natural, high-quality whey protein powder. Whey protein is your best bet when it comes to getting the maximum protein absorbency, and whey protein powder is what you need for your breakfast shakes. We recommend EnergyFirst ProEnergy Powder. It's high quality, all natural and comes in two great flavors (chocolate and vanilla). And EnergyFirst provides a money-back guarantee.
- Wild fish. When you eat fish, eat wild fish not farm-raised (farm-raised doesn't have the healthy omega 3s), but keep wild fish to two times a week because of the mercury content. Salmon, mackerel, herring and sardines are great choices. Buy local fresh. Or buy frozen; surprisingly, frozen fish is often more fresh because it's frozen right when it comes out of the water (instead of sitting on the boat for weeks before making it back to shore and into your kitchen).
- Quinoa. This grain is a complete protein. Buy local and organic.
- High protein energy bars. We searched high and low for the perfect high-protein food bar and found the Permalean Bar. So naturally, that's what we recommend. It comes in tasty Chocoholic Chocolate and Stark Raving Peanuts. There's also a money-back guarantee on Permalean Bars so be sure to stock up.