How much protein should I be consuming? What are the best sources?

Protein is a macronutrient that is required by our bodies. Protein is vital for various roles in our health, such as for recovery and muscle building. Protein is made up of different amino acids. Some are produced by our body, while other need to come from our diet since the body can’t produce them. 

Protein is a crucial macronutrient if you want to lose weight or gain weight. 

Protein is essential for weight loss because it takes longer for the body to digest - meaning you remain fuller more time. It’s therefore important to aim to get 15-20g of protein per meal or snack. Ensuring each meal or snack contains protein help preserve your muscle mass and provides more satiety. 

Protein is equally vital for weight gain. Protein consumption helps to rebuild our muscles and helps them grow. If you are looking to gain weight, protein is essential. Try consuming 20-25g of protein per snack or meal, keeping your NET protein consumption up per day. 

On our app, we recommend protein to be 20%-25% of your calories ( remember you can adapt this yourself in the ‘Settings’ section). 

To lose weight, aim to meet the recommendations of 1.5-2.0/g/kg of body weight. So, for example, if you weigh 75kg (165lb), you should aim to consume between 135g (1.5gx75kg=90g) to 180g (2.0g x75kg=120) of protein per day. 

If you are looking to gain weight, aim to meet the recommendations of 1.6-1.8/g/kg of body weight. So, for example, if you weigh 75kg (165lb), you should aim to consume between 135g (1.5gx75kg=90g) to 162g (1.8g x75kg=120) of protein per day. 

Sources of protein-rich foods: 

• Meat: chicken, beef, turkey, lamb, eggs 
• Fish: sea bass, tuna, salmon, mackerel, cod, haddock, herring, pollock.
• Dairy: cottage cheese, cheese, yogurt. 
• Plant-based: kidney beans, chickpeas, tofu, black beans, cannellini beans, brazil nuts, cashew nuts, almond nuts, chia seeds, tofu, edamame, quinoa. 

Top tips to boost your protein: sprinkle nuts/seeds on a salad, swap your breakfast cereal for eggs/tofu, choose Greek yogurt over natural/low fat, snack on some cheese (in moderation), include a protein source with EVERY meal, add some nut butter to your fruit or yogurt.