My Women's Health meal tracker wants me to get around 30% of my calories from protein in order to build lean muscle and reduce body fat. Is this accurate? I am having a hard time finding ~100g of lean protein to fit in meals. Are powder protein supplements a good choice?

Proteins are found in every cell, tissue, and organ in our body. Our body’s protein stores are broken down every day, and we rely on dietary protein for growth and repair of the broken down cells. Examples of protein include: meat, poultry, fish, eggs, legumes, nuts/seeds, milk/milk products, tofu, and whole grain products. It is recommended that we consume approximately 10-15% of our calories from protein. The typical American should consume around 0.8 grams of protein per kilogram of body weight (ex. 140 pound female/2.2 = 63.63 kg x 0.8 g/kg = 51 g protein). Protein requirements are slightly increased in highly active people/athletes (1.2-1.4 grams of protein per kilogram body weight). The American Dietetic Association states that Americans typically exceed their protein intake per day, so supplementation is not needed. Those that are athletes can also meet their estimated protein needs, but they need to put additional emphasis on good dietary protein sources. For example, if you are an athlete and weigh 140# (63.63 kg) your protein needs are around 76-89 grams per day. At breakfast consume two large egg (whites) and you will get approximately 12 grams of protein. Add a cup of non-fat yogurt (8 grams) and top whole-wheat toast with 2 Tbsp. peanut butter (8 grams) and you have a breakfast totaling 28 g protein. For lunch and dinner consider lean meats like 3.5 oz. chicken breast (approximately 30 grams of protein) or 4 oz. of tuna (26 g protein). Try sides like ½ cup soybeans (14 grams) or black beans (around 8 grams). Choose high protein snacks such as almonds, walnuts, and pumpkin seeds and drink skim milk or soy milk with meals. By including nutrient dense/ high protein foods at each meal, you should not need a powder protein supplement.

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