Protein is a crucial macronutrient in our diet, particularly for supporting your training at Fortis Fit. It plays an essential role in building and repairing tissues, producing enzymes and hormones, and bolstering immune function. Without knowing how much protein your body needs, you are likely not consuming enough to support optimal muscle and strength gains.
How Much Protein Should We Consume?
The general guideline for protein intake is approximately 2 grams per kilogram of body weight. If you weigh 70 kg, your target should be around 140 grams of protein per day. This amount helps maintain muscle mass, supports recovery, and aids various bodily functions.
Everyday Examples of Protein Content
To illustrate just how much protein we need, consider these common examples:
- Eggs: A large egg has about 6 grams of high-quality protein.
- Steak: A typical 200-gram steak provides around 50 grams of protein.
- Protein Shake: Around 30 grams of protein per serving.
Try tracking your protein intake for a few days; you might be surprised at how little you are actually consuming!
How Much Protein Can We Absorb in One Meal?
Contrary to the old belief that the body could absorb no more than 30-40 grams of protein per meal, recent research has shown that the body can indeed absorb much more—over 100 grams in some cases.
Take-Home Message
Protein is an essential part of a healthy diet, vital for muscle maintenance, growth, and overall health. Understanding your protein needs and how your body processes protein is crucial. Many of us are not getting enough protein, ideally around 2 grams per kilogram of body weight.
It’s best to get your protein from high-quality whole foods whenever possible. Use protein powders as a supplement rather than a primary source. Look for protein powders with minimal ingredients, ideally organic and sourced from grass-fed whey or a plant-based alternative.
We offer a selection of the top whey and vegan protein powders available in Australia right here at the studio.
