We’ve mentioned this several times, and we’ll continue to emphasize it in the future 😉

‘Consume enough PROTEINS!

We require proteins, especially amino acids for:

🌟Maintaining and repairing muscle mass, tissues, and cells.

🌟 Improving your lean body mass.

🌟Increasing the thermic effect of food with protein-dense meals.

🌟 Producing DNA and enzymes.

🌟 Supporting nutrient transport.

🌟Enhancing the immune response.

🌟Achieving satiety, as it’s nearly impossible to overeat with adequate protein.

But how much is “enough”?

The most accurate way to discuss protein requirements is in grams of protein per kilogram of Fat-Free Mass (FFM). Fat-Free Mass is calculated by subtracting your total body fat from your total body weight, leaving your body’s vital cells and tissues (organs, bones, connective tissues, muscles, etc.), all of which have protein requirements.

With tools like the Inbody, we can determine our total body fat, but for simplicity, we can stick to grams per kilogram of your total body weight.

The official Recommended Daily Allowances (RDAs) for protein around the world are 0.8g per kilogram of body weight.

However, these studies don’t necessarily apply to people who regularly exercise. Individuals engaged in regular exercise require a higher protein intake to maximize performance.

Current data suggests that dietary protein intake necessary to support metabolic adaptation, repair, remodeling, and protein turnover generally ranges from 1.2 to 2.0 grams per kilogram of body weight daily. This range offers flexibility, and precision can be attained by considering two main factors:

1) Your goals.

2) Experience level—aim for higher ranges with more experience.

Total protein intake:

– For building muscles + strength: 1.4g-1.6g/kg.

– For high-quality fat loss, especially with energy restriction and/or combined with a resistance-training program and hyperenergetic diet, an elevated protein intake of 1.6-2.4g/kg can promote greater fat loss and overall body composition improvements.

For beginners to resistance training or those without significant Skeletal Muscle Mass, we recommend: 1.4g-1.6g per kilogram of body weight.

More experienced individuals may aim for higher amounts, around 2g-2.2g per kilogram of body weight.

For endurance athletes: Beginners or those doing up to 1-hour sessions should aim for an intake between 1.2g-1.4g per kilogram of body weight. Advanced athletes engaging in sessions over 2 hours should aim for around 1.6-1.8g per kilogram of body weight.

These are scientific recommendations for various protein intake amounts. The key takeaway is to raise awareness of your current intake and adopt a step-by-step approach.

I don’t encourage meticulous tracking of food intake. Instead, build your plates around protein, eat 3-4 times a day, and reflect on how you feel after each meal.

Ask yourself these questions:

1) How long do I feel full after a meal?

2) Do I experience uncontrollable cravings, particularly for sweets?

3) How is my digestion? Any bloating or constipation?

4) Any skin issues?

5) How is the quality of my sleep? Do I wake up feeling rested?

6) How quickly do I recover from muscle soreness after training sessions?”