A protein-forward diet is helpful in meeting your weight goals - whether it's to lose weight or gain muscle mass. Protein not only keeps us full and satiated, it also helps us avoid unwanted blood sugar spikes and thus less insulin release.
Protein also helps us build lean muscle mass and support all those hours you're putting into your workouts. The more lean muscle mass we have, the better our metabolism, and the more efficient we are at burning calories at rest.
But, do you know how much and what sources of protein are best for you?
Here is the SWW® formula for how much protein you should be having a day:
Ideal weight:___________pounds x 0.8 grams
__________ grams rounded to the nearest number = _________ grams of protein you should eat in a day.
This is at a minimum. If you are able to aim for 1 gram of protein / pound of ideal body weight, then even better.
Sounds like a lot, right?
Protein intake is ESSENTIAL as it is our primary building block. As we age our rate of muscle loss becomes more rapid, making protein intake even more important.
Ask yourself where you are getting your protein from and make a list of how much of it you consume. Are you prioritizing protein at all of your meals to reach your protein goals?
See below examples of protein and their amounts.
Where are you getting your animal protein?
- Grass-fed Beef (4oz) - 24 grams
- Chicken (3oz) - 28 grams
- Turkey (3oz) - 25 grams
- Salmon (3oz) - 22 grams
- Shrimp (3oz) - 20 grams
- 1 large egg - 6 grams
- 1 serving of SWW® Optimize Protein + Fiber Powder - 45 grams
Where are you getting your plant-based protein?
- Asparagus (4.32 grams of protein per cup)
- Avocado (4 grams per avocado)
- Broccoli (4.28 grams per stalk)
- Brussels sprouts (5.6 grams of protein per cup)
- Kale (2 grams of protein per cup)
- Mushrooms (3 grams of protein per 5 medium mushrooms)
- Raw Almonds (6 grams of protein per ounce)
- Hemp seeds (5 grams of protein per tablespoon)
- Pistachios (6 grams of protein per ounce)
- Chia seeds (4.69 grams of protein per ounce)
- Pinto Beans (1/2 cup) - 11 grams
- Lentils (1/2 cup) - 9 grams
Once you have added up your protein amount from the sources above, check back with our formula to see if you are meeting the right amount. Take into consideration how active you are and if you are training a lot. If that's the case aim for closer to 1 gram per pound of ideal body weight.
