Maximizing Protein for Optimal Health

Protein is an essential macronutrient that plays a key role in the body’s growth, development, and overall health. Ensuring adequate protein intake is important for everyone, but especially for those who are looking to maximize their health and fitness goals. Knowing how much protein to get, what types of protein to choose, and when to consume it can help you get the most benefit out of your diet.

How much protein do I need?

The recommended daily allowance (RDA) of protein is 0.8 grams of protein per kilogram of body weight. But this is really just the minimum amount required to prevent deficiency. To maximize your health, athletes and health-conscious individuals should aim for a higher intake of 1.2-2.0 grams of protein per kilogram of body weight. For a person weighing 70 kg (154 lbs), this would be 84-140 grams of protein per day.

Which types of protein should I choose?

When it comes to choosing a protein source, quality matters. Animal proteins such as beef, chicken, fish, eggs, and dairy are the best sources of dietary protein, as they contain all nine essential amino acids. Plant-based proteins such as legumes, nuts, and seeds are also good sources of protein, although they may not provide all nine essential amino acids. Combining different plant-based proteins can help ensure that you are getting all the essential amino acids.

When should I consume protein?

Consuming protein throughout the day can help maintain and build muscle mass, as well as provide energy. The best time to consume protein is within 30 minutes after exercise, as this helps repair and rebuild muscle tissue. Additionally, spreading out your protein consumption throughout the day can help ensure that you are getting adequate amounts of protein for optimal health.

Takeaway

Maximizing protein intake is essential for optimal health and can help you reach your health and fitness goals. Aim for 1.2–2.0 grams of protein per kilogram of body weight per day, and choose high-quality animal or plant-based proteins. Spread out your protein consumption throughout the day, and make sure to consume protein within 30 minutes after exercise. For more information on how to get the most out of your protein intake, check out this article.