How To Get 150 Grams Of Protein A Day

Everyday we work with clients one on one to set their macros. The most mutual trend we come across is that women typically average 100g of protein or less daily. Optimal protein intake in grams should be set to 0.eight to 1 gram per pound of body weight. There are outliers and exceptions, and yes, macros should exist person to person specific, only this is a peachy full general formula to commencement with.

Retrieve that protein is the building cake of skeletal muscle mass. The more muscle mass you accept, the harder your metabolism has to work and the more fat you can burn. The goal with most of our clients is to maintain musculus mass while shedding body fat. This volition aid preserve their metabolism, go along a salubrious hormone profile, and accomplish the body limerick goals virtually of our clients are striving for.

Case:

A woman weighing 150lbs would strive to swallow between 120g (0.8g per pound) to 150g (1g per pound).

Take over 30+ pounds to lose? Run this formula off of goal weight.

Instance:

A 225lbs woman with a goal weight of 175 would strive to eat 140g (.8g per pound) to 175g (1g per pound).

And then how do you go from eating an average of 100g or less to eating 150g? The respond is simple. You lot have to be intentional about your protein intake. Call up poly peptide offset and build your meals around that macronutrient. Get poly peptide in with every meal and snack. Below are some nifty high protein foods that can take your protein intake up significantly!

Deli meat (four slices is 20g)
beefiness jerky (Pacific aureate brand is 14g per serving)
shrimp (100g cooked 24g)
chicken breast (4 oz is 26g)
Chicken Thighs (4 oz is 19g)
Ground Turkey (four oz is 22g)
Ground beefiness (4 oz is 22g)
Egg whites (½ cup is 13g)
Oikos Triple Nothing Greek yogurt (1 cup is 15g)
protein milkshake (most brands are 25-30g per serving)
poly peptide bars (can vary drastically per brand)
cottage cheese (½ cup is 12g)
collagen (ii scoops is 18g protein)
string cheese (5-7g poly peptide depending on brand)
Salmon (3 oz is 19g)
Tuna (4 oz is 26g)

a helpful comparison of protein sources for #macrocounting #stayfitmom #iifym #macrodiet

Don't forget, tracking macros is all about eating the foods YOU LOVE. Don't feel like yous have to add in a bunch of different protein sources that you don't enjoy. Simply increasing the portion sizes of the poly peptide sources that you do relish volition bump you up closer to that ideal daily protein intake. For example, instead of eating iii oz of chicken, bump information technology up to 5 oz. We recommend limiting supplements equally much as possible so that you can stay fuller longer and reap the benefits of nutrient dense whole foods.

It's of import to be mindful of the other macronutrients in your protein sources. Nuts, dairy, red meats, and protein bars can exist high in fats and may put yous over your fatty intake budget, so it's important to await at the large film when planning your meals to fit your macros.

Check out 25 Easy Loftier Protein Repast Ideas for some great macro friendly repast ideas that you lot tin put on your menu this week to assistance you accomplish your poly peptide target!