.8grams X kilogram of body weight/day
How to convert pounds into kilograms: #pounds/2.2 = kg
For example someone who weighs say 110 would be 50kg. So we take 50kg and multilpy that by .8gm and they should be getting about 40 grams of protein a day. Low protein diets can result in weak bones, muscle wasting, and decrease in time for wounds to heal. Protein is essential in the diet and having enough is very important especially if you are exercising. When you are working with weights and building muscle adequate protein intake is essential in building those muscles.
If you are taking a protein supplement in powder try to find one that does not have any added saturated or transaturated fats. There are some protein supplements out there that are made for gaining weight so they will have additional calories and fats in them. So make sure you read the label and everything says 0 except the protein.
This brand is an excellent choice and very safe :
Just remember to read label and consult with your doctor if it is safe for you to take a protein supplement.
The following foods are excellent sources of protein:
- cottage cheese
- nuts and seeds
- soy beans
- Greek yogurt
Make sure at every meal you have a protein, a healthy carbohydrate(whole wheat or whole grain), and good fat. (monounsaturated fats) Keep your meals and snacks balanced so you can stay full and not feel hungry throughout the day.