{"id":12509,"date":"2024-11-26T04:09:40","date_gmt":"2024-11-25T21:09:40","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12509"},"modified":"2024-11-26T04:09:40","modified_gmt":"2024-11-25T21:09:40","slug":"guide-to-protein-benefits-sources-and-how-much-you-really-need","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12509","title":{"rendered":"Guide to Protein: Benefits, Sources, and How Much You Really Need"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/11\/protein-benefits-sources-1024x683.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Protein: Benefits, Sources, and How Much You Really Need | MyFitnessPal\" \/><\/p>\n<p>Nutrition can be confusing! A recent survey among <a href=\"https:\/\/myfitnesspal.app.link\/O65LD1WsDOb\">MyFitnessPal<\/a> found that 65% of users are trying to eat more protein, but most don\u2019t actually know how much protein is in their food. In fact, most are over estimating protein in their meals.&nbsp;<\/p>\n<p>For example, in the survey, most users thought the protein content of a large avocado was 12.5 grams. That\u2019s a whopping 9.5 grams more of protein than what it actually contains (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2344719\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>)!&nbsp;<\/p>\n<p>To clear up confusion, we\u2019re here to help. In this deep dive, we\u2019ll cover everything you need to know about this powerful macro.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-is-protein\"><strong>What is Protein?<\/strong><\/h2>\n<p>Protein is one of the body\u2019s most important nutrients, present in every cell of the body (<a href=\"https:\/\/medlineplus.gov\/genetics\/understanding\/howgeneswork\/protein\/\">2<\/a>). It works around the clock to keep your metabolism running, immune system strong, bone health sturdy, and of course, muscle tissue at its prime (<a href=\"https:\/\/medlineplus.gov\/genetics\/understanding\/howgeneswork\/protein\/\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a>).&nbsp;<\/p>\n<p>Protein touches almost every single function that keeps your body healthy. In fact, eating enough is critical for maintaining your body\u2019s fluid balance and pH, or the balance of acids and bases in your body. Keeping your body\u2019s pH balanced is extremely important, even the smallest change can be harmful (even deadly) (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17936961\/\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a>, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4180894\/\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>).&nbsp; We won\u2019t get into the weeds too much here, but proteins, such as hemoglobin, act like a buffer, binding acids in the blood to keep pH balance (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507807\/\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a>).<\/p>\n<p>Protein is also one of 3 macronutrients that provide energy for your body (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a>). It packs 4 calories in every gram, just like carbohydrates (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a>). This means those 21 grams of protein in your chicken provide 84 calories (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172388\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a>). That\u2019s over 56% of the energy contained in the 150 calorie portion, making this food a rich source of this vital nutrient.&nbsp;<\/p>\n<p>If you\u2019re trying to meet specific health or weight goals, understanding the role this macro has on the body is key. Plus, it helps set the stage (making you more mindful of your food choices) for eating a well-balanced, protein-rich diet.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-the-importance-of-protein-in-your-diet\"><strong>The Importance of Protein in Your Diet<\/strong><\/h2>\n<p>You need to eat protein everyday. There\u2019s a reason it\u2019s one of the 3 \u201cmacros\u201d (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a>)! Your body literally couldn\u2019t function properly without enough. It&#8217;s involved in nearly every cellular reaction in the body, meaning in order to function at your prime, you need to make sure you\u2019re eating enough of it (<a href=\"https:\/\/medlineplus.gov\/genetics\/understanding\/howgeneswork\/protein\/\" target=\"_blank\" rel=\"noreferrer noopener\">8<\/a>).&nbsp;<\/p>\n<p>Keep in mind, your needs are different from your friends, so what they eat may not be what you need to eat to meet your health goals. Individual needs are based on age, gender, fitness level, and health goals (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a>).&nbsp;<\/p>\n<p>Log your meals and snacks in the <a href=\"https:\/\/myfitnesspal.app.link\/O65LD1WsDOb\">MyFitnessPal app<\/a> to stay on track with how much you\u2019re getting.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-animal-based-proteins\"><strong>Animal-Based Proteins<\/strong><\/h2>\n<p>There\u2019s nothing wrong with including animal products, in moderation, in your diet (if you would like to do that.) In fact, they pack high quality protein that can fit into a balanced diet (<a href=\"https:\/\/health.clevelandclinic.org\/do-i-need-to-worry-about-eating-complete-proteins\" target=\"_blank\" rel=\"noreferrer noopener\">10<\/a>). The key here is moderation.&nbsp;<\/p>\n<p>Animal foods do provide other nutrients, like saturated fat. You may want to limit saturated fat in your diet due to its impact on heart health (<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/picking-healthy-proteins\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a>). Some choices are better than others when it comes to this nutrient as well. For example, lean poultry picks, like chicken breasts and turkey, are lower in saturated fat than red meats, like beef or lamb (<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/picking-healthy-proteins\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a>).&nbsp;<\/p>\n<p>Not everyone\u2019s system can tolerate plant-based proteins for specific health reasons, like gut disorders, in which case eating animal foods is key for maintaining their nutrient intakes (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10459186\/\" target=\"_blank\" rel=\"noreferrer noopener\">12<\/a>). Let\u2019s explore the main animal products in the American diet, and just what makes some stand out.\u00a0<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/11\/meat-poultry-protein-sources-819x1024.jpg\" alt=\"Meat &amp; poultry protein sources | MyFitnessPal\" class=\"wp-image-59442\" \/><\/figure>\n<h3 class=\"wp-block-heading\" id=\"h-meat-and-poultry\">Meat and Poultry<\/h3>\n<p>Red meats (like pork, beef and lamb) as well as poultry (like chicken and turkey) are common in the American diet (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a>).&nbsp;<\/p>\n<p><strong>Good options with 20+ grams<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>4-ounces 90% lean beef \/10% fat ground beef: 23 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174030\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">14<\/a>)<\/li>\n<li>3-ounces filet: 24 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/174703\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">15<\/a>)<\/li>\n<li>3-ounces sirloin: 25 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168633\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">16<\/a>)&nbsp;&nbsp;<\/li>\n<li>3-ounce chicken breast: 24 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/171477\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">17<\/a>)<\/li>\n<\/ul>\n<p><strong>Limit these choices: <\/strong>Fried chicken (or steak); Processed deli meats, salamis; Fatty cuts (like short ribs, brisket); hot dogs, bacon, sausage (<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/picking-healthy-proteins\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a>)<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-dairy-products\">Dairy Products<\/h3>\n<p>Dairy products are a welcome addition to a high protein diet (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a>). In fact, <a href=\"https:\/\/myfitnesspal.app.link\/O65LD1WsDOb\">MyFitnessPal<\/a> users are dairy fans, with data showing a 35% increase in users logging cottage cheese this year versus 2023.&nbsp;<\/p>\n<p><strong>Good options with 8+ grams<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>1 cup nonfat milk: 8 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169868\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">19<\/a>)<\/li>\n<li>1 cup unsweetened kefir: 9 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170904\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">20<\/a>)<\/li>\n<li>\u00bd cup plain, nonfat Greek yogurt: 12.5 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2340805\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">21<\/a>)<\/li>\n<li>\u00bd cup 2% fat cottage cheese: 12 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172182\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">22<\/a>)<\/li>\n<li>1-ounce reduced fat cheddar cheese:&nbsp; 8 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2341113\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">23<\/a>)<\/li>\n<\/ul>\n<p><strong>Limit these choices: <\/strong>Whole milk products; Brands with added sugars (<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/picking-healthy-proteins\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a>)<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-\"><\/h3>\n<h3 class=\"wp-block-heading\" id=\"h-fish-and-seafood\">Fish and Seafood<\/h3>\n<p>There\u2019s a reason nutritionists encourage you to consume seafood rich in omega-3s at least twice a week &#8211; they\u2019re great for your mood, heart and brain health <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Omega3FattyAcids-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">(24<\/a>, <a href=\"https:\/\/www.fda.gov\/food\/consumers\/advice-about-eating-fish\" target=\"_blank\" rel=\"noreferrer noopener\">25<\/a>)! <\/p>\n<p><strong>Good options with 20 or more grams<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>3-ounces sardines: 21 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2341647\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">26<\/a>)<\/li>\n<li>1 small cod filet: 27 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2341657\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">27<\/a>)<\/li>\n<li>1 salmon filet: 36 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2341702\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">28<\/a>)<\/li>\n<li>3-ounce filet tuna (skipjack): 24 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172005\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">30<\/a>)<\/li>\n<\/ul>\n<p><strong>Due to high levels of mercury, try to limit these choices: <\/strong>King mackerel; Marlin; Orange roughy; Shark; Swordfish; Tilefish (Gulf of Mexico); Tuna, bigeye (<a href=\"https:\/\/www.fda.gov\/food\/consumers\/advice-about-eating-fish\" target=\"_blank\" rel=\"noreferrer noopener\">25<\/a>, <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/mercury-and-health#:~:text=Exposure%20to%20mercury%20%E2%80%93%20even%20small,%2C%20kidneys%2C%20skin%20and%20eyes\" target=\"_blank\" rel=\"noreferrer noopener\">31<\/a>)<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/11\/seafood-protein-sources-819x1024.jpg\" alt=\"\" class=\"wp-image-59446\" \/><\/figure>\n<h2 class=\"wp-block-heading\" id=\"h-plant-based-proteins\"><strong>Plant-Based Proteins<\/strong><\/h2>\n<p>Eating a plant-based diet has become popular. Plants are filled with a variety of nutrients, and can really make a stellar addition to your diet (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a>). Plus, they\u2019re packed with fiber (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a>).&nbsp;<\/p>\n<p>The plant-based foods market has exploded over the last decade (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9861156\/\" target=\"_blank\" rel=\"noreferrer noopener\">32<\/a>); there\u2019s literally a plant-based alternative for everything . Some of these can be&nbsp; highly processed. You\u2019ll find a version of one of the plants listed below combined with other flavor enhancers and binders yields a \u201cvegan sausage\u201d (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9861156\/\" target=\"_blank\" rel=\"noreferrer noopener\">32<\/a>). If you like them, try to eat them in moderation and focus on whole-foods regularly.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-beans-peas-lentils-nbsp\">Beans, Peas, Lentils&nbsp;<\/h3>\n<p>The top plant contenders when it comes to convenience and budget are beans, peas, and lentils (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\/beans-peas-lentils\" target=\"_blank\" rel=\"noreferrer noopener\">33<\/a>). You can pop open a can of beans, rinse, and eat immediately; a win-win! Plus, this plant-based group is extremely versatile (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\/beans-peas-lentils\" target=\"_blank\" rel=\"noreferrer noopener\">33<\/a>). You can use them in bowls, salads, and soups, or even baked goods, dips, and roasted as a salty post-workout snack (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\/beans-peas-lentils\" target=\"_blank\" rel=\"noreferrer noopener\">33<\/a>).&nbsp;<\/p>\n<p><strong>Good options with 9 or more grams<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>1-cup black beans: 15 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175237\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">34<\/a>)&nbsp;<\/li>\n<li>1-cup chickpeas (garbanzo beans): 14.5 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173799\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">35<\/a>)<\/li>\n<li>1-cup green peas: 9 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170102\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">36<\/a>)<\/li>\n<li>1-cup lentils: 15 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172421\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">37<\/a>)<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-soy-foods-edamame-tofu-and-tempeh\">Soy Foods: Edamame, Tofu and Tempeh<\/h3>\n<p>Soy foods, like edamame, tofu, and tempeh, are plant-based powerhouses (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a>). Plus, including soy foods in your diet shows amazing health benefits (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1595159\/#:~:text=Benefits%20include%20improved%20diet%20and,more%20options%20for%20food%20variety\" target=\"_blank\" rel=\"noreferrer noopener\">38<\/a>).&nbsp;<\/p>\n<p>Not only do soy foods help get more nutrients (like fiber) into your diet, but they also bode well for heart and colon health, body weight, cancer prevention, and more (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1595159\/#:~:text=Benefits%20include%20improved%20diet%20and,more%20options%20for%20food%20variety\" target=\"_blank\" rel=\"noreferrer noopener\">38<\/a>). If you\u2019re not yet convinced, then maybe its protein content will get you to jump on the soy food wagon!&nbsp;<\/p>\n<p><strong>Good options with 14 or more grams &nbsp;<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>1-cup edamame: 18 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168411\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">39<\/a>)<\/li>\n<li>3 ounces extra-firm&nbsp; tofu: 14 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172475\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">40<\/a>)<\/li>\n<li>3-ounces tempeh: 18 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2596799\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">41<\/a>)<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/11\/plant-based-protein-sources-819x1024.jpg\" alt=\"Plant-based protein sources | MyFitnessPal\" class=\"wp-image-59444\" \/><\/figure>\n<h3 class=\"wp-block-heading\" id=\"h-nuts-and-seeds\">Nuts and Seeds<\/h3>\n<p>The number one protein source I recommend to all my clients, regardless of their eating preferences, are nuts and seeds. These tiny but mighty foods have shown their worth when it comes to improving heart health, helping manage weight, and even reducing inflammation (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9776667\/\" target=\"_blank\" rel=\"noreferrer noopener\">42<\/a>).<\/p>\n<p>The catch? They\u2019re nutrient dense, meaning they also come with a higher calorie content than some of your other picks (<a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-articles\/2013\/go-nuts\/\" target=\"_blank\" rel=\"noreferrer noopener\">43)<\/a>. But, they\u2019re convenient, portable, and when consumed in moderation, an excellent way to add a little more protein to your regular routine (<a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-articles\/2013\/go-nuts\/\" target=\"_blank\" rel=\"noreferrer noopener\">43)<\/a>.&nbsp;<\/p>\n<p><strong>Good options with 5 or more grams<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>1-ounce almonds: 6 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170568\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">44<\/a>)<\/li>\n<li>1-ounce pistachios: 6 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170184\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">45<\/a>)<\/li>\n<li>1-ounce pumpkin seeds: 5 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170184\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">46<\/a>)<\/li>\n<li>1-ounce hemp seeds: 9 grams (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170148\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">47<\/a>)<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"819\" height=\"1024\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/11\/nuts-seeds-protein-sources-819x1024.jpg\" alt=\"Nuts &amp; seeds protein sources | MyFitnessPal\" class=\"wp-image-59443\" \/><\/figure>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<h4 class=\"wp-block-heading\" id=\"h-about-the-expert\">About the Expert<\/h4>\n<p><strong>Elizabeth Shaw, MS, RDN, CPT<\/strong> is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.<\/p>\n<p><strong>Katherine Basbaum, MS, RD<\/strong> is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science &amp; Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-recommended-daily-intake\"><strong>Recommended Daily Intake<\/strong><\/h2>\n<p>Protein intake recommendations are based on the Recommended Dietary Allowance, or RDA for short, that covers the essential needs of a healthy person to prevent muscle loss (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK234926\/#:~:text=Recommended%20Dietary%20Allowances%20(RDAs)%20are,of%20practically%20all%20healthy%20persons\" target=\"_blank\" rel=\"noreferrer noopener\">48<\/a>). The RDA for protein is 0.8 grams of protein per kilogram of body weight, or roughly 0.4 grams of protein per pound (<a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/nutrientrecommendations.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">49<\/a>). For most people, that works out to about 46 to 56 grams of protein per day to prevent lean muscle loss.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-rda-for-men-49\">RDA For Men (<a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/nutrientrecommendations.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">49<\/a>)<\/h3>\n<ul class=\"wp-block-list\">\n<li>14-18 years old: 52 g per day&nbsp;<\/li>\n<li>18+ years old: 56 g per day<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-rda-for-women-49\">RDA For Women (<a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/nutrientrecommendations.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">49<\/a>)<\/h3>\n<ul class=\"wp-block-list\">\n<li>14-18 years old: 46 g per day&nbsp;<\/li>\n<li>18+ years old: 46 g per day<\/li>\n<\/ul>\n<p>Remember, these are ranges, and don\u2019t factor in your exercise or specific weight goals. Most active people need more (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a>). Let\u2019s take a closer look at their needs.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-protein-needs-for-athletes\">Protein Needs for Athletes<\/h3>\n<p>Nutritionists recommend closer to 1.4 to 2 grams per kilogram of body weight (or about 0.6 to 1 gram per pound of body weight) for people who workout regularly (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a>).<\/p>\n<p>If you weigh approximately 150 pounds, this would make your needs closer to 95 to 136 grams per day.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-protein-needs-for-weight-loss\">Protein Needs for Weight Loss<\/h3>\n<p>A general rule of thumb is that 1.25 grams per kilogram of protein per day (or 0.57 grams per pound) will help with your weight loss goals (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\" target=\"_blank\" rel=\"noreferrer noopener\">50<\/a>). Keep in mind this also means you will need to stick within your calorie needs that day too (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\" target=\"_blank\" rel=\"noreferrer noopener\">50<\/a>).&nbsp;&nbsp;<\/p>\n<p>For someone weighing 150-pounds, their needs for weight loss may be around 85.5 grams per day.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-protein-needs-for-muscle-gain\">Protein Needs for Muscle Gain<\/h3>\n<p>I may sound like a broken record, but I want to make this crystal clear: your needs for muscle gain are unique! With this in mind, most individuals will build muscle with a protein intake around 1.6 grams per kilogram per day (or about 0.73 grams per pound per day) (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\" target=\"_blank\" rel=\"noreferrer noopener\">51<\/a>).&nbsp;<\/p>\n<p>For someone weighing 150-pounds, this would make their needs closer to 109.5 grams of protein per day.&nbsp;<\/p>\n<p>If you need a little more hand holding, don\u2019t worry. Take a peek at our guide on <a href=\"https:\/\/blog.myfitnesspal.com\/how-to-determine-your-protein-needs\/\">How To Determine Your Protein Needs.<\/a><\/p>\n<h2 class=\"wp-block-heading\" id=\"h-protein-timing-and-absorption\"><strong>Protein Timing and Absorption<\/strong><\/h2>\n<p>It\u2019s best to spread out protein intake throughout the day. Your body can only metabolize about 0.4 to 0.55 grams per kilogram (or 0.18 to .25 grams per pound) per meal, which is about 27 to 37.5 grams of protein max for someone who weighs 150-pounds (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\" target=\"_blank\" rel=\"noreferrer noopener\">51<\/a>).&nbsp;<\/p>\n<p>Eating more than this amount won\u2019t necessarily benefit you, and, depending on the caloric density of that meal, may actually make you exceed your calorie bucket for the day (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\" target=\"_blank\" rel=\"noreferrer noopener\">51<\/a>).&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-symptoms-of-not-eating-enough-protein\"><strong>Symptoms of Not Eating Enough Protein<\/strong><\/h2>\n<p>It\u2019s pretty uncommon for adults in the United States to not meet the RDA for protein (<a href=\"https:\/\/www.cdc.gov\/nchs\/hus\/topics\/nutrition.htm\" target=\"_blank\" rel=\"noreferrer noopener\">52<\/a>). But, that doesn\u2019t mean you may not be meeting enough for your personal fitness level and energy needs.<\/p>\n<p>If your protein intakes aren\u2019t enough for your needs, you may start to experience one or more of the following symptoms:<\/p>\n<ul class=\"wp-block-list\">\n<li>Muscle loss (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\" target=\"_blank\" rel=\"noreferrer noopener\">53<\/a>)<\/li>\n<li>Fatigue (feeling tired all of the time) (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK234922\/\" target=\"_blank\" rel=\"noreferrer noopener\">54<\/a>)<\/li>\n<li>Decrease in bone strength (seen in more frequent stress fractures) (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29740667\/\" target=\"_blank\" rel=\"noreferrer noopener\">55<\/a>)<\/li>\n<li>Getting sick more often (due to a run down immune system) (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\" target=\"_blank\" rel=\"noreferrer noopener\">56<\/a>)<\/li>\n<\/ul>\n<p>Take a peek at our full list of more signs and symptoms of what may happen when you\u2019re not meeting your needs:&nbsp; <a href=\"https:\/\/blog.myfitnesspal.com\/5-signs-youre-not-eating-enough-protein\/\">10 Signs You\u2019re Not Eating Enough Protein<\/a>.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-excess-and-toxicity\"><strong>Excess and Toxicity<\/strong><\/h2>\n<p>Here\u2019s the thing about protein: eating more than you need doesn\u2019t mean you\u2019ll achieve your goals faster. In fact, it may do just the opposite! Remember, if you\u2019re eating more than you need you may gain weight (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235013\/\" target=\"_blank\" rel=\"noreferrer noopener\">57<\/a>).&nbsp;<\/p>\n<p>There is no hard number on the upper limit of protein you should max out at each day (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\" target=\"_blank\" rel=\"noreferrer noopener\">51<\/a>). That\u2019s partly due to everyone\u2019s needs being so unique. But, there are some general guidelines you should stick with (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\" target=\"_blank\" rel=\"noreferrer noopener\">51<\/a>).<\/p>\n<p>Maximum amount of protein that anyone should consume on a daily basis: (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\" target=\"_blank\" rel=\"noreferrer noopener\">51<\/a>)<\/p>\n<ul class=\"wp-block-list\">\n<li>1.6- 2.2 grams\/kilogram per day&nbsp;<\/li>\n<li>Or, 0.73 &#8211;&nbsp; 1.0 gram\/pound per day&nbsp;<\/li>\n<\/ul>\n<p>This means someone weighing 150-pounds and working out routinely should stick between 109.5 to 150 grams of protein per day.&nbsp;<\/p>\n<p>Eating more protein (we\u2019re looking at you animal products that are high in saturated fats) may come with some red flags, like (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4045293\/\" target=\"_blank\" rel=\"noreferrer noopener\">58<\/a>):<\/p>\n<ul class=\"wp-block-list\">\n<li>Kidney damage<\/li>\n<li>Heart problems&nbsp;<\/li>\n<li>Increased cancer risk&nbsp;<\/li>\n<li>Nutrient imbalances&nbsp;<\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/08\/when-is-high-protein-too-much-protein-1024x683.jpg\" alt=\"When is High Protein Too Much Protein | MyFitnessPal\" class=\"wp-image-57475 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading has-medium-font-size\" id=\"h-you-might-also-like\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/blog.myfitnesspal.com\/what-is-too-much-protein\/\"><strong>When Is Eating High-Protein Too Much Protein? &gt;<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-protein-for-special-diets-and-life-stages\"><strong>Protein for Special Diets and Life Stages<\/strong><\/h2>\n<h3 class=\"wp-block-heading\" id=\"h-protein-in-a-vegetarian-vegan-diet\">Protein in a Vegetarian\/Vegan Diet<\/h3>\n<p>It may seem tough to meet your protein needs on a plant-based diet, but rest assured, it can be done! It simply requires a little planning and getting familiar with plant-based proteins (<a href=\"https:\/\/health.clevelandclinic.org\/do-i-need-to-worry-about-eating-complete-proteins\" target=\"_blank\" rel=\"noreferrer noopener\">10<\/a>).&nbsp;<\/p>\n<p>Focus on eating minimally processed foods like beans, legumes, peas, tofu, tempeh, and nuts and seeds (<a href=\"https:\/\/health.clevelandclinic.org\/do-i-need-to-worry-about-eating-complete-proteins\" target=\"_blank\" rel=\"noreferrer noopener\">10<\/a>). These should make up the bulk of your diet (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\/beans-peas-lentils\" target=\"_blank\" rel=\"noreferrer noopener\">33<\/a>). For example, if you\u2019re having a Greek yogurt parfait for breakfast, consider a lentil salad for lunch, and tofu tacos for dinner to balance out your amino acid intakes that day.&nbsp;&nbsp;<\/p>\n<p>Need more inspiration? Then choose one of these delicious <a href=\"https:\/\/blog.myfitnesspal.com\/15-vegan-dishes-with-up-to-21-grams-of-protein\/\">15 Vegan Dishes With Up to 26 Grams of Protein<\/a> to make tonight!&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-protein-and-the-keto-diet\">Protein and the Keto Diet<\/h3>\n<p>For those following a ketogenic diet, you\u2019ve probably become very comfy with your favorite protein picks. Afterall, aside from the high fat diet, you really only have the luxury of enjoying protein-rich foods and a very small amount of carbs (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7480775\/\" target=\"_blank\" rel=\"noreferrer noopener\">59<\/a>).&nbsp;<\/p>\n<p>Typically this diet maxes out at 1 gram\/pound of protein per day (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7480775\/\" target=\"_blank\" rel=\"noreferrer noopener\">59<\/a>). A 150-pound individual would then need to stay under 150 grams of protein per day. Keep in mind this is actually the most someone of this weight should be eating anyways (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\" target=\"_blank\" rel=\"noreferrer noopener\">51<\/a>).<\/p>\n<p>We encourage you to <a href=\"https:\/\/blog.myfitnesspal.com\/10-things-to-know-before-trying-the-ketogenic-diet\/\">read this piece first before considering the keto diet for yourself.<\/a>&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-protein-and-pregnancy\">Protein and Pregnancy<\/h3>\n<p>Pregnant or planning to become pregnant? Then protein is about to become even more important in your diet. You\u2019re literally growing another human, meaning you need additional protein to support their growth and development (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7997328\/\" target=\"_blank\" rel=\"noreferrer noopener\">60<\/a>).&nbsp;<\/p>\n<p>But, a fun fact: protein needs remain at 0.8 gram\/kilogram (or 0.36 gram\/pound) per day until the second and third trimesters (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7997328\/\" target=\"_blank\" rel=\"noreferrer noopener\">60<\/a>)! Right around week 12 of pregnancy, your needs increase to support babies growth (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7997328\/\" target=\"_blank\" rel=\"noreferrer noopener\">60<\/a>). From week 12 onward, needs are closer to 1.1 gram\/kilogram (or about 0.5 grams\/pound) per day (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7997328\/\" target=\"_blank\" rel=\"noreferrer noopener\">60<\/a>).<\/p>\n<p>A 150-pound person would need approximately 54 grams during the first 12-weeks, with protein needs jumping upwards of 75 grams per day in the second and third trimesters (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7997328\/\" target=\"_blank\" rel=\"noreferrer noopener\">60<\/a>).&nbsp;<\/p>\n<p>Of course, in the case of pregnancy, it is especially important to talk to your doctor about any dietary changes and your protein needs.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-protein-and-older-adults-nbsp\">Protein and Older Adults&nbsp;<\/h3>\n<p>Protein is crucial for maintaining muscle mass and bone density (<a href=\"https:\/\/www.myplate.gov\/life-stages\/older-adults\" target=\"_blank\" rel=\"noreferrer noopener\">61<\/a>). With age, the rate at which bone can \u201crebuild\u201d declines. This means unless you\u2019re supporting your bone health with good nutrition, you may be at risk for broken bones (<a href=\"https:\/\/www.myplate.gov\/life-stages\/older-adults\" target=\"_blank\" rel=\"noreferrer noopener\">61<\/a>).<\/p>\n<p>Eating a protein rich diet can help support muscle and bone health (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6073115\/\" target=\"_blank\" rel=\"noreferrer noopener\">62<\/a>). In fact, research shows eating protein upwards of 1 to 1.5 gram\/kilogram (or 0.5 to 0.68 gram\/pound) can benefit bone health and muscle maintenance when combined with a fitness routine (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6073115\/\" target=\"_blank\" rel=\"noreferrer noopener\">62<\/a>).&nbsp;<\/p>\n<p>The tricky part here? Getting older adults hungry enough to reach for protein picks (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4589891\/\" target=\"_blank\" rel=\"noreferrer noopener\">63<\/a>). Appetites usually decline with age, so eating enough protein at this stage of life can be challenging (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4589891\/\" target=\"_blank\" rel=\"noreferrer noopener\">63<\/a>).&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-frequently-asked-questions-faqs\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1731967616310\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">What are some healthy proteins to eat?<\/h3>\n<p class=\"schema-faq-answer\">Both animal and plant proteins can fit in a healthy, balanced diet (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a>)! Choose lean animal foods, like boneless, skinless chicken breasts. For plant-based options, both soy products, like tofu and tempeh, and legumes and beans, are wonderful choices (<a href=\"https:\/\/www.myplate.gov\/eat-healthy\/protein-foods\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a>).<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1731967664704\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">How much protein do I need?<\/h3>\n<p class=\"schema-faq-answer\">Protein needs are very unique to not only your age and gender, but also your activity level and health goals (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a>). A healthy adult weighing around 150-pounds would need around 46 to 54 grams of protein per day based on the RDA (<a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/nutrientrecommendations.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">49<\/a>). But, if that adult works out regularly, their needs may be closer to 94 to 134 grams of protein per day (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5477153\/\" target=\"_blank\" rel=\"noreferrer noopener\">9<\/a>).\u00a0<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1731967689907\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">Are protein supplements, like protein powder, good for you?<\/h3>\n<p class=\"schema-faq-answer\">It depends on your health goals and what your dietary sources of protein look like. Most Americans are meeting their protein needs without a supplement (<a href=\"https:\/\/www.cdc.gov\/nchs\/hus\/topics\/nutrition.htm\" target=\"_blank\" rel=\"noreferrer noopener\">52<\/a>). But, that doesn\u2019t mean a protein supplement may not benefit you after a workout for muscle recovery. Or, if life happens and you need a quick meal replacement on-the-go.<br \/>Protein powder provides a quick and convenient protein source to help you meet your protein needs when time is tight. But, they should not replace whole food protein sources on the reg.\u00a0<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1731967716895\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">How can I eat more protein?<\/h3>\n<p class=\"schema-faq-answer\">Think of small, simple swaps you can add to your regular meals to boost the total protein content. For instance, if your go-to breakfast is Greek yogurt, consider topping it with a tablespoon of hemp seeds to deliver 3 additional grams of protein (<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170148\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">47<\/a>). Every gram counts! Just remember going overboard with protein isn\u2019t good either.\u00a0<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1731967734443\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">Does protein have any negative health effects?<\/h3>\n<p class=\"schema-faq-answer\">Eating too much of anything, protein included, can have its downfalls. For example, exceeding protein needs can cause kidney problems as well as weight gain for some people (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5828430\/\" target=\"_blank\" rel=\"noreferrer noopener\">51<\/a>). It\u2019s best to focus on a variety-filled diet instead of loading up on one particular macronutrient.\u00a0<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-the-bottom-line\"><strong>The Bottom Line<\/strong><\/h2>\n<p>Protein is a nutrition superstar.&nbsp; Plant-proteins certainly have exploded in the marketplace, and are absolutely welcomed in the diet. But, that doesn\u2019t mean animal proteins (if desired) can\u2019t have a place too. It\u2019s all about balance, personal preference, and variety when it comes to your protein picks.&nbsp;<\/p>\n<p>The best way to understand your personal protein needs is to work with a dietitian. However, I get it, that\u2019s not always in the cards. If that\u2019s the case, start by using the <a href=\"https:\/\/blog.myfitnesspal.com\/free-macro-calculator\/\">Macro Calculator<\/a> to figure out your personal protein needs based on your individual fitness level. Then, make small, simple changes daily to help meet your protein needs to achieve your goals. Remember, it may be as simple as adding a \u00bd-ounce of almonds to your morning yogurt routine!&nbsp;<\/p>\n<div class=\"wp-block-group blue-box-text\">\n<div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p class=\"has-text-align-center has-medium-font-size\"><strong>How MyFitnessPal Can Help<\/strong><\/p>\n<p>When you set up your <a href=\"https:\/\/myfitnesspal.app.link\/O65LD1WsDOb\">MyFitnessPal<\/a> account, you provide some information. Think: age, sex, activity level, and goal. We use this information to give you a customized macro recommendation\u2014that is, how many grams of proteins, carbs, and fats you should aim to eat all day.<\/p>\n<p>As you log your meals and snacks, you can see how close you&#8217;re getting to this protein goal, and make adjustments (or pull back the reins!) as needed.<\/p>\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/myfitnesspal.app.link\/O65LD1WsDOb\">Download MyFitnessPal Today!<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/protein\/\">Guide to Protein: Benefits, Sources, and How Much You Really Need<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/protein\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nutrition can be confusing! A recent survey among MyFitnessPal found that 65% of users are trying to eat more protein, but most don\u2019t actually know how much protein is in their food. In fact, most are over estimating protein in their meals.&nbsp; For example, in the survey, most users thought the protein content of a &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-12509","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12509","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12509"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12509\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12509"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12509"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12509"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}