Boca Health


Finding the Perfect Portion of Protein for Any Diet


All extreme diets are bad for long term health; this is true of all diets that involve omitting fat or carbs completely. This is also true of any diets that demand a major increase in protein intake. High protein diets suggest that the body requires protein to build muscle while replacing fat and that protein should be abundant in all meals, while carbs and fat should be avoided. Only part of that statement is true. Proteins are indeed the primary contributor to muscle growth, but the omission of carbs and fats from a daily diet is highly discouraged, as doing so can cause serious health issues.

At this point, the question becomes “how much protein is needed in a healthy diet?” The average body needs 100g of protein a day. For best results, a healthy diet requires somewhere between 100 and 120g of protein, when exercising protein levels should be increased. It is also very important that protein be consumed post workout to rebuild muscle mass. If you are feeling hungry eat additional protein as it takes longer to digest and will help create a sense of fullness for a longer period of time.

Intake should be stretched throughout the day, with each meal providing a maximum of 30g. This way, three or four meals a day equates to 100 or 120g of protein, respectively. To be clear, the amount of protein contained within a meal is not the same as the weight of the meal itself. Steak is protein-rich, but a 4oz (113g) steak only contains about 30g of protein. It is important to note that if a meal is skipped, it is unwise to double the amount of protein in the next meal. There is a limit to how much protein the body can handle in one sitting, so any protein consumed beyond the average 30g limit will result in inefficient absorption.

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