August 10, 2021

Kinetiq Health has started a new series called, Better Health in 90, to bring you health tips in 90 seconds or less from our expert clinical team.

In this Better Health in 90 video, Kinteiq Health Program Manager Jacquie Vail, RD discusses getting the right amount of protein for your body.

Read on for more information!

Tips to Get the Right Amount of Protein

Eating protein has many benefits such as helping you increase muscle mass, maintain good bone health, increase metabolism and help you feel fuller, longer. But how much protein do we need? And where can you get it? Read below for tips on how to get the right amount of protein.

You can get protein from a variety of foods, and not just meat. There are many plant-based foods that are good sources of protein, including nuts, beans, lentils, soy products and grains like quinoa. Low-fat dairy products like Greek yogurt and cottage cheese are also high in protein.

Also, protein needs vary person-to-person based on factors like weight, age and activity level. Women that are pregnant or breastfeeding, along with people with health conditions, also have varying protein needs.

Looking strictly at weight, the average healthy adult needs at least 0.4 grams of protein per pound of body weight. Put into perspective, that’s about 72 grams per day for a 180-pound adult. Older adults and active individuals will have slightly higher needs than this at about 0.5 to 0.7 grams per pound.

Lastly, when it comes to protein it’s best to spread your intake throughout the day. The body can only process about 30 grams at a time and it doesn’t have a way to store excess protein. Rather than loading up after a workout or at a single meal, try to incorporate a high protein food into each meal and snack. For example, add peanut butter to your toast in the morning or toss some beans or chickpeas into your salad at lunch.

For more information on protein and how to best meet your dietary needs consider meeting with a registered dietitian.

Weekly Recipe

Mediterranean Grilled Turkey Burgers

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Jacquie Vail

Authored By

Jacquie Vail, RD, CHWC

Director of Kinetiq Health
Meet Jacquie