Protein math - we understand that seeing numbers and targets in the 100’s can initially seem daunting! However, we’re here to tell you that there’s no need to feel overwhelmed. In fact, consistently achieving a high daily protein intake should be achievable for anyone once it’s understood in quantities of food!
For those who regularly engage in resistance training it is recommend to consume between 1.6-2.4g/kg/bw of protein per day. Also, if you happen to be dieting, it is encouraged that you aim for the higher end of this range (2g/kg +) to assist with muscle preservation, recovery, and satiation.
Depending on someone’s bodyweight, it’s not uncommon for individuals who weigh 73kg+ to have protein requirements that may exceed 175g per day. At face value this number can seem exorbitant and unrealistic, especially for someone who is not accustomed to eating a high protein diet or isn’t aware of which food sources are high in protein. For this reason we decided to create this infographic, to demonstrate that consuming sufficient protein in your diet can be achievable, enjoyable, and tasty!
Bear in mind that the values listed above for each meal aren’t suggesting that protein is ONLY coming from animal sources. While these examples are the most protein-rich ingredient in each respective meal, achieving a total daily protein intake also includes the trace proteins obtained from grains, vegetables, nuts, seeds, legumes and the like.
Let us know, what are the best strategies you use to hit your daily protein targets?