Exactly how much protein you should be eating?
Vegetarians, vegans and athletes must be vigilant to consume adequate protein. The benefits of protein intake are indisputable. Proteins function as the foundational building blocks for cells and tissues, including bones, muscles, cartilage, skin, and blood. They are responsible for kick-starting your metabolism, and contribute to the creation of enzymes, hormones, and vitamins. Proteins which are lean—low in saturated fat and cholesterol—provide the calories necessary to fuel an active lifestyle, promote muscles growth and improve workout recovery.
Research has proven—and personal experience confirms—that protein is the most sustaining macronutrient. Carbs and fat are equally important for peak physical health, but protein is what makes you feel full and can help you dodge the temptation to consume empty carbs. A high protein diet is a win-win for health-conscious consumers, athletes, and people who live life on the go.
Interestingly, studies also show that most Americans are not protein deficient. Meanwhile, many individuals are deficient in many vitamins, minerals, and fiber. Protein supplements that offer only protein are not meeting the needs of the whole person, because protein needs to be consumed along with many other nutrients to achieve optimal health.
How do you discover how much protein you need to be consuming? Based on a study from the International Journal of Sports Nutrition, the following calculator can help you estimate your daily recommended intake of protein:
For Inactive Individuals
Your Body Weight (in pounds) __ X .36 grams of protein = __
For Endurance Athletes
Your Body Weight (in pounds) __ X .54 to .63 grams of protein = __
For Strength Athletes
Your Body Weight (in pounds) __ X .63 to .81 grams of protein = __
How Much Protein Am I Already Eating?
So now that you have an idea of how much protein you need for your level of activity, you’ll want to be aware of the various and plentiful sources of protein available. Again, protein is a macronutrient, and whenever possible, you want to choose protein sources that offer plentiful and diverse nutrients, such as fiber, vitamins, and antioxidants. Some examples to get you started include:
- Lentils—18 grams of protein per cup
- Chickpeas—12 grams per cup
- Tofu—20 grams per cup
- Tempeh—41 grams per cup
- Black beans—15 grams per cup
- Quinoa—9 grams per cup
- UB Super—15 grams per serving
Many of these sources provide not only protein, but also fiber. Other provide minerals and antioxidants. You can see how easy it is to select additional protein sources to fuel your entire body, rather than obtaining protein from a one-dimensional protein supplement.
If you’re looking for a convenient protein boost that offers complete nutrition—from plant based proteins and antioxidants to vitamins, minerals and digestive support—consider UB Super Vegan Protein Nutritional Shake. Our vegan shake contains the highest quality proteins to promote muscle growth and repair, including yellow pea, chia seed, hemp seed, and quinoa. Alternatively, UB Super Whey Protein Nutritional Shake contains the same full-spectrum nutrition along with non-GMO whey protein concentrate, chia seed, hemp seed, and quinoa.