EAT .36g OF LEAN PROTEIN FOR EVERY 1 POUND OF BODYWEIGHT
Week 8 – We’ll round out our protein challenge tips with a quick reminder of all of the great reasons to eat more protein. Check out this article for some great reminders for why continuing with this challenge into the new year is worth it! Go Forward.
Week 7 – Since we live in Wyoming and there is a decent chance that game meat is in your diet, check out this list of protein quantities for a variety of different meats. Check out this list for the highest protein vegetables. And how do the two compare? Check out this article for some of the pros and cons of each.
Week 6 – By now, you have likely figured out what types of foods you need to add to your diet to fulfill your daily protein needs. Check out these articles for some simple suggestions for healthy high protein snacks, breakfasts, lunches and dinners. Just to get the creative juices flowing:) And then we ask, how can you be 1% better?
Week 5 – It is difficult to talk about protein without addressing protein supplements. Supplements can be a very useful tool in consuming enough protein to meet your daily needs particularly if you are training often. WebMD’s article sums up the basics of supplemental protein benefits nicely. There are also some disadvantages to consider that are outlined in this article from SFGate. It is likely that you are able to consume enough protein through whole foods, but we all have those days that it just doesn’t come together in which case it is great to have a back up plan in the form of a protein shake.
Week 4 – Let’s talk a little Thanksgiving strategy. For the protein challenge, Thanksgiving plays in our favor pretty well. Here is a chart of how many calories and grams of protein are in each cut of turkey. How you prepare your turkey can also make a big difference in how many calories and extra fat you are consuming. Check out this article for some recipes of healthier versions of many Thanksgiving classics including, most importantly, the bird.
Week 3 – No matter what your primary sources of protein are, we should recognize some of the benefits that protein offers in terms of weight loss as well as gaining muscle. Whether your fitness goals are to get stronger and/or lose weight, protein is a key component to your success. Check out this article about how protein is a vital component to successful weight loss. This article is also particularly helpful in its no-nonsense, common sense approach to how protein can help build muscle.
Week 2 – Protein seems pretty straightforward if meat is in your diet. But what if you aren’t sold on the carnivore life? Even if you are a meat-eater, surely there are other options… if only to alleviate the burden of preparation that meats require. Check out these simple suggestions to sneak some more protein into your diet. And while we are talking about “other than meat” proteins, check out this list of vegetarian complete protein sources. It’s almost everywhere, you just need to know where to look.
Week 1 – The first challenge to this challenge is getting a handle on how much protein you should be consuming, so if you haven’t already, do the math! Multiply your weight by .36g and that will tell you how many grams of protein you should eat per day.
Here is a helpful resource for how much protein is in certain foods.
Here is some more info about all of the great things that protein can do for us.
Another way to look at portions is by using your hands.
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. The Recommended Dietary Allowances (RDA) for different age groups are listed below. Since each of us is unique, do the math and see how much protein you should be consuming daily.
|Recommended Dietary Allowance for Protein|
|Grams of protein
needed each day
|Children ages 1 – 3||13|
|Children ages 4 – 8||19|
|Children ages 9 – 13||34|
|Girls ages 14 – 18||46|
|Boys ages 14 – 18||52|
|Women ages 19 – 70+||46|
|Men ages 19 – 70+||56|