My favorite Macro Nutrient.
Unfortunately, I'm in the minority on this one...
I've trained and consulted with a ton of people, and not surprisingly, nearly everyone struggles with getting enough protein in their diet.
Even more surprisingly, many don't know how on the cusp they are.
There are various opinions and statistic on protein intake, but most professional organizations suggest at the very least the BARE minimum is .8g of Protein per KG of Body mass.
55g for a 150-pound person.
72g for a 200-pound person.
That doesn't sound like too much, and it's not. This number is what you'd require if you are in a bed not doing anything all day to prevent protein malnutrition.
This number doesn't include if you plan on going to work, live under chronic stress, or only doing chores around the house.
Even further if you are workout out consistently, have a physical job, or are recovering from an illness or injury (whether its a bump on your leg or major hip surgery) you require even more protein.
Lastly, the situation becomes even more dire as you age.
This is due to not digesting and absorbing protein as well as you did when you were young, plus the increased requirement to keep your bone density and connective tissue (Muscles, Tendons, Ligament) strong as you sail into the golden years.
Recent research suggests a good range for most people is 1.2-2.2g of protein per kg of body mass.
82g - 150g for a 150-pound person.
109g - 200g for a 200-pound person.
I like to keep it simple and shoot a gram per pound of Bodyweight, which is the high end of the above recommendation.
Obviously, if you've got a lot of fat to lose, these calculation are unrealistic.
You'd be better off calculating your Fat-Free Mass then adding 15%(to replace the weight for fat at an ideal percentage) to get a better picture of your protein requirements.
If you're a 200lb person at 30% Bodyfat your Fat-Free Mass would be 160lbs.
Then add the fat mass back in at a healthy range:
160 x 1.15 = 184lbs or 184g of protein.
Don't make this too complicated. It's just a ballpark number and can and should change if you're less active or more active etc.
Now that you know the "Why".
Here is some of the "How" or just a list of cool things to make it easier to get that number:
Best Tasting Protein Powder - The Chocolate Peanut butter changed my life.
Powdered Peanut butter - Great for adding to shakes or Oatmeal and Blueberries (My Favorite).
Protein Bars - Quick, Cheap, and low calorie for on the go. Try not to make it a staple (Keep to under three a week).
Best Milk Ever - I Love the 2% Superkids for extra DHA (Omega 3). Great in coffee or just to drink.
If you're Craving Pizza.
Or how about Pancakes/Waffles?
Lastly, if you know your protein levels are on the low end, consider including some BCAA during your workouts to sneak in some extra Amino Acids.
If you need more help with this or with your health/fitness in general, consider hopping on a call to help you get back on track!