Unlock Your Best Self with Protein Guidance

Unlock the secrets to meeting your protein needs with our latest episode, where we break down exact intake recommendations tailored to your lifestyle. Whether you're a couch potato, someone looking to shed a few pounds, a muscle-building enthusiast, or a dedicated athlete, our guest provides a clear roadmap to optimize your diet. Discover how you can start with 45-60 grams of protein daily as a non-exerciser and escalate to as much as 200 grams if you're training like an elite athlete. We promise you'll walk away with practical advice on balancing your macronutrients—proteins, carbs, and fats—to support your fitness and nutritional goals effectively.

Our guest unpacks a step-by-step approach to increasing protein intake in line with your activity levels. For those focused on weight loss, integrating light exercise with 60-80 grams of protein can be a game-changer. Muscle builders will find guidance on aiming for 80-120 grams daily, ensuring they're doing the necessary skeletal and muscle work to avoid unwanted weight gain. And for the hardcore athletes, rigorous demands call for up to two grams of protein per pound of body weight. Tune in to get actionable insights, whether you're a beginner or looking to fine-tune your regimen.

Transcript

Speaker 1: 0:24

Hey, how are you? So let's talk a little bit about protein and like what's the right amount. So for my clients and those that see me, I actually have it in three levels. So it's not like a one thing. You'll hear some individuals say oh it's, you know, it's one gram, it's two grams per your body weight. So I actually put people into three different levels. So one, the average person that's just not working out and they're more of a couch potato. Two, someone that wants to lose weight. Three, an individual that is trying to build up some muscle. And actually four would be an athlete. Okay, so maybe four different levels, but most of my clients are usually one to three, you know, not the athlete, because they're, you know, working out more, so their protein levels can be a lot higher. So think my first level I want you to do about 15 grams per meal, 15 to 20 grams per meal. So that would be anywhere between um 45 to 60 grams a day, give or take. And that's me just trying to get you to a macro level. So you got your macros, proteins, your carbs and your fats. If we can get you like 30, 30, 20, you know, 30, 30, 30 ish or 35, 33, 33, 33, which is like an even amount. I mean, that's a start. Majority of the problem is that most people are more high carb and they don't even have enough protein already in their diet, um, so that is just like the goal, you know, and then you start with the proteins in your veggies and then you go to your um, your carb. So it's like it keeps you full, it keeps you, you know, needed. You know that's what you want, that's what your body wants.

Speaker 1: 2:14

The next level that I like is level two. So then you're going okay, I want to lose weight, I'm going to start doing a little bit more workouts, I'm going to start walking, I might incorporate a tiny bit of weights. All right, so you're my level two. Level two then you're going to get between 60 to about 80 grams of protein. So it's like one. So think like half your body weight. So most of the time I think of protein. Dividing it, we go by kilograms and half your body weight, and when you go pounds to kilograms, it's 2.2. Think about half your body weight. So if you're 150, think 75 grams. That might be hard to get, but maybe you're going to get like, give or take, I would say 60 to about 80. That's like, say, the range. So that's my level two people. They're walking, they're doing something, they're trying to make a change from there.

Speaker 1: 2:57

A level two. Then you got level three. Level three is that person that's now really more motivated. They are now lifting, they're now lifting weights. They're walking four to five times or lifting twice a week. They're doing a hip maybe whatever, and they're also doing some relaxation for their body. That person I'm going to up to like 80 to 100 grams, even maybe 120.

Speaker 1: 3:22

Now some people in that range could also tolerate their body weight in protein. That's significant. But you really do have to be working out and doing muscle and skeletal work, because if not you will just gain weight and not muscle mass. So imagine you're 125, 150 pounds, you're doing 150 grams of protein. That's a lot for the body and most people cannot really handle that or tolerate that. So level three is not something for the ordinary individual.

Speaker 1: 3:50

And then level four is the athlete. That's one that's working out seven days a week, maybe a half day not, and they're you know they're, they're doing strength training. That their whole job is is athletic training. Their whole job is working out. So for them they can actually do double. You know they're almost like a two grams per per per their pounds of body weight, which is significant. That's like almost like 200. And you know. But then they're also, you know, combining their carbs or combining their good fats and their. You know their caloric intake and their exertion is so significantly different. So majority of the time I've never seen anyone in the four. I do have some, but not, you know all, and that's most of my clients. If you have any questions, you know reach out to me.