The best way to support our muscles and body is to get enough protein into our diet.

How much protein should you be eating?

For the average adult, use the following method to calculate. This is the minimum recommended amount.

For individuals who participate in fitness classes or regular exercise, make sure you are consuming more protein, up to double the amount we are about to calculate. Use the minimum to maximum as a range. Don’t overthink it, but remember that on heavy lifting days, try to consume more protein!

Example equation for a 145lb individual.

Conver pounds to kilos: 145lbs ÷ 2.2 =65.9 kg

Calculate minimum grams of protein to consume/day: 65.9kg x1.2* = 79 grams of protein

Calculate maximum number of grams of protein to consume/day: 79 x 2 = 158 grams of protein

Recommended Range of Protein Intake/Day: 79 - 158 grams of protein/day

Boosting Protein Intake

A serving of protein powder can quickly get you 20-30 grams of protein with just one drink! In a shaker bottle, mix a scoop of protein with some water, and enjoy! Most protein powders are flavored and sweetened with a low or zero-calorie sweetener such as sucralose, aspartame, acesulfame potassium, and stevia extract. In this video, we used Thorne Chocolate Protein Powder.

Got questions? Drop a comment below or schedule a call with one of our team members!

How much Protein Does Your Food Contain?

Again, don’t overthink it, but having a rough idea can’t hurt!

Having a chicken breast for dinner? Google “Number of grams of protein in a chicken breast” and you will see that a chicken breast, on average, contains between 40-55 grams of protein. Eating a protein bar? Look at the nutritional facts on the back.

Need help with your nutrition or have questions about our program? StrongerLife is the BEST GYM FOR SENIORS in Lexington, KY. Our program is specifically designed with aging in mind. Drop a comment below or email us at info@strongerlifehq.com.