The government recommends a measly 50g of protein per day.
But in my opinion this is far too little.
Instead, aim for 1g – 1.5 grams of protein per pound of body weight as a rule of thumb.
We could argue about these numbers all day. Should I be at the 1g or 1.5g level? Should I use lean body weight or total body weight?
The bottom line is – FORGET ABOUT THE NUMBERS.
Trying to calculate the number of grams of protein you eat everyday is tiring, mind-numbing, and the surest way to ensure you don’t do it.
Here’s what to do instead in two simple rules:
Rule 1: Every meal should include a lean source of protein
Never eat a meal or snack that does not include a lean source of protein. The majority of calories in a meal should come from protein (more about constructing the perfect meal for fat loss). Protein has many benefits including having the highest thermogenic effect of the three macronutrients (meaning your body uses up lots of calories digesting it) and is needed to repair damaged muscles and build new ones.
Rule 2: Use your palms to measure serving sizes
Forget calorie counting and breaking out the weighing scales at every meal. Instead estimate the amount of protein to eat using your palms. Men should aim for two palms of protein with every meal (40g-60g) and women one palm (20g-30g). It’s a quick and simply method to ensure you are eating enough protein for optimal body composition.
So next time you wonder how much protein to eat, just follow the two rules above. You’ll feel fuller for longer, get optimal benefits from resistance training, and improve your body composition.